NATURE OF GULLIBILITY

Posted: 3rd March 2009 by Lucy in WHAT'S OUT THERE
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No person could, can or will be able to avoid  fraud, scam or any other form of deception at least once in a lifetime. Unfortunately or not, it is just matter of view on how we learn to trust our own senses. What could be more fascinating, than living in the world where you do not need to define what is real or what is fantasy -if it would not hurt or damage us morally or physically, financially or spiritually.
Since our first years, we are surrounded by fairy tales, clowns’ and magicians’ tricks, all kinds of “make believe” games and plays. Childhood is the most vulnerable  and, at the same time, opened to changes period of our life and there is nothing wrong with being a believer at this age because everything serves to keep a child in survival mode. Our nervous system does not handle cruelty of the world very well, because nothing else can damage children more than fear of the unknown, fear to trust and therefore accept all strange things around us. Thus our predisposition to gullibility, so-named naiveness, is a very positive attribute of human behavior, which gives us a boost of knowledge about the world in a comparably short period of time; when we learn on “mistakes of others” through multiple stories, codes of behavior, and simple imitation of actions.
However, human nature is not as human as we know.  Sooner or later, as we progress to relationships outside of the family or deeper into the family, we all learn, that our trust can play really bad jokes on us, we learn to trust our animal instincts and learn very quickly to not trust anything that presents itself “unfriendly” -looks, smells, sounds differently. However, we get used to trust to “alike” patterns and we are easily misled by our co-habitants, and results of it could be so devastating that the only live things you would trust on Earth will be your pets.
This is an extreme, but with technological development, such as internet and other communication gadgets,  it became a reality for so many people, so we need to learn  additional skills for defining what is true and what is not in our every day communications. Yellow press and  TV propaganda is the least of our worries. The main problem, with internet connections is that we let so many strangers in our life that look familiar and trustworthy, that it gets to the level of “life and death situations” for many families. Sexual abuses, money frauds, stolen identities, scams and spam came into our life as a storm, avalanche of cases and, unfortunately, increasingly popular as the way to take advantage of the best human behavior of ours – trust!
Optimism is on our side.  We are not so vulnerable if we are prepared and familiar with all these cases. Most of them are recognizable and preventable. As we know, we are quick learners and we can learn on mistakes of others! So lets start!To make it easy, lets talk about psychological and technical aspects of this problem separately.
What makes us vulnerable based on our human nature:
  • we thrive for dreams, which is not bad, but  all our life we wish for our dreams to come true asap, we are impatient when we hear that something or someone can bring it to our life now and today, seemingly, effortless and achievable, so you can feel its golden wind on your face…
  • we are curious, and  curiosity kills the cat, despite the all positive outcomes of discovering new things, we are not always prepared well for new steps and underestimate risk factors.
  • we are greedy – we are not appreciating what we have now and today and always need more,
  • we are competitive – we are not ready by nature to share and to give ( we learn these qualities later in our life and not always following their wisdom)
  • we are incompetent or not informed enough – which is absolutely regrettable as we have almost free access to significant amount of information and only time limits and laziness could be the  issues in this case.
  • we are not confident in ourselves,  mostly as a result of previous “failures” in social interrelationships of different levels, starting from schools, organized with 17th century approaches to education, and finishing with the industrialized society structure, where is your human values diminished to the level of “machine” attributes.
  • we are addicted to something forbidden by society, other word, we are hypocrites
  • we are ignorant

Imagine now, if someone comes into your life and promises with very simple, almost motto words, that your dream is just several dollars away from you, or even, better – you can get a new belonging just by simple drawing on the piece of paper with info about yourself, or even more – you are the only one selected for unexpected inheritance, then next step, depending only on level of your greediness or competitiveness or competency, is the manual how to do it… You are almost there – becoming a victim of fraud…

In fact, scenarios are much more creative and, basically, everyone can become a victim of fraud! However, there  are particular targets for every type of deception.

Look into the statistics, prepared by  Crime Investigation of Frauds, Schemes and Persuasions web-site:

Movie actors and athletes, professional persons and successful
business executives, political leaders and internationally famous economists have all fallen victim to investment fraud.

Certainly victims of high-yield investment frauds may possess
a level of greed which exceeds their caution as well as a willingness to believe what they want to believe. However, not all fraud victims are greedy, risk-taking, self-deceptive individuals looking to make a quick dollar. Nor are all fraud victims naive, uneducated, or elderly.

Victims of fraud come from a variety of racial, age, gender, religious, socioeconomic, and educational backgrounds. And smart perpetrators prey on those differences.

Some swindlers deliberately seek out families that may have limited means or financial difficulties, figuring such persons may be particularly receptive to a proposal that offers fast and large profits. A favorite pitch is that small investors can become rich if they learn and employ the investment strategies used by wealthy persons.

Young, well-educated people are the most likely to fall for swindles overall but older people are more likely to report these economic crimes. Senior citizens often fall prey to telemarketing frauds, but people in their 30s and 40s complain most often that they have been defrauded over the Internet, according to the National Consumers League.

For example, fraudulent telemarketers often target the elderly
as potential victims, not because they are greedy, but because
they are more likely to:

  • have money, property, savings, and investments;
  • be home to receive phone solicitations; and
  • remain on the phone longer to hear fraudulent sales pitches (due to loneliness).

Younger, educated adults may be targeted because of a:

  • lack of maturity and experience
  • desire and social pressure to increase their standard of living quickly, and
  • lack of information about financial investments

FINANCIAL EFFECTS OF FRAUD

Of successful fraud attempts, respondents to a study conducted
by the National Institute of Justice indicated that of those respondents
who fell prey to a fraud scheme, 85 percent lost money or property;
20 percent suffered financial or personal credit problems; 14 percent
suffered health or emotional problems directly related to their
victimization; and 14 percent of fraud victims lost time from work.

Younger people who are ripped off by swindlers are fortunate to
the extent that they have the opportunity to pick themselves up
and restore some or all of their losses through new earnings. If
you are elderly, disabled, or on a fixed income and you lack opportunities
to recover your losses you may face additional trauma.

In some instances, an elderly or disabled victim’s very independence
is jeopardized, particularly if family members react to the loss
by having the victim declared legally incompetent to handle his
or her own financial affairs.

PSYCHOLOGICAL EFFECTS OF FRAUD

Fraud crime is a personal violation. Although there is no serious
physical injury many victims of con-men speak of the betrayal as
the psychological equivalent of rape. Some victims find it helpful
to seek the services of a counseling professional, clergy member,
or advocacy organization, but most suffer alone.

Your trust in your own judgment, and your trust in others, is
often shattered. You may have hesitated to tell family members,
friends, or colleagues about your victimization for fear of criticism.
Family members and business associates may even have been financially
exploited at your urging, resulting in increased feelings of guilt
and blame.

The dread becomes immeasurable, unrelated to specifics, just an
all encompassing blanket of depression. Fraud often evokes the following feelings or emotional reactions among its victims:

  • self-doubt, shock, disbelief
  • societal condemnation and indifference (the attitude that victims of fraud deserve what they get as a result of their own greed and stupidity)
  • isolation (when victims suffer their losses in silence rather than risking alienation and blame from family members, friends,and colleagues)
  • anger,resentment, and a sense of betrayal toward the offender for taking advantage of you especially if they are someone you know
  • frustration with criminal justice professionals
  • shame, embarrassment, and quilt if you feel you contributed to your own or others’ victimization
  • fear for your financial security
  • increased concern about your personal safety and well-being or that of your family.

The tangible cost of fraud crime is easily translated into dollar
amounts. Less easily measured, and perhaps the most exacting cost
of all, is the severe emotional impact of fraud crime on many of
its victims. Such emotional harm can be caused by the victim’s
loss of the family home, business, inheritance, children’s educational funds or retirement savings,  professional or personal credibility

Although victim service providers and mental health practitioners
have focused on the devastating effects of violent crime. Some of the same physiological and long-term emotional effects
experienced by victims of violent crimes are also experienced by
fraud victims such as:

  • feeling of terror or helplessness
  • rapid heart rate
  • hyperventilation
  • panic
  • inability to eat and sleep
  • loss of enjoyment of daily activities
  • depression

Short-term effects on victims include:

  • preoccupation with the crime (thinking about it a great deal, talking about it constantly, replaying the crime,wondering what they could have done differently etc)
  • inability to concentrate or perform simple mental tasks
  • concern that other people will blame them for what has happened
  • increased strain on personal relationships (even to the extent of divorce or withdrawal of support)

In the extreme, fraud crimes have led some victims to attempt
or succeed in committing suicide.

WHY ARE FRAUD CRIMES UNDER-REPORTED?

Groups and government agencies that help crime victims say they
have been slow to respond in part because the victims themselves
are often too embarrassed to come forward. Many victims feel they
have only themselves to blame when, in reality it is the calculating,
skilled perpetrators are to blame for these criminal acts.

Although fraud victims are not alone, they often suffer their
losses alone and in silence. Shame, guilt, embarrassment, and disbelief
are among the reasons that only an estimated 15% of the nation’s
fraud victims report their crimes to law enforcement.

Some victims experience such high degrees of shame, or fear about
the loss of personal and professional respect and credibility,
that they choose not to disclose their victimization to family
members, friends, or professional colleagues.

Some feel their losses are not large enough to report, do not
want to get involved, think law enforcement agencies will not take
the crime seriously, or think nothing will result from reporting
the crime. Sadly, they are often right.

You may also fear confronting the person who defrauded you; other
peoples’ judgmental attitudes and actions; and public disclosure,
especially if you have not told anyone close to you about the crime.

Web-links:

Crime Investigation of Frauds, Schemes and Persuasions http://www.crimes-of-persuasion.com/index.htm

Russian version about internet frauds http://www.compress.ru/article.aspx?id=18184&iid=842

The existing types of frauds, better, read about each of them http://en.wikipedia.org/wiki/Fraud


This pro sees a long and painful depression

AN INTERVIEW WITH RAY DALIO:

 

Dalio: Let’s call it a “D-process,” which is different than a recession, and the only reason that people really don’t understand this process is because it happens rarely. Everybody should, at this point, try to understand the depression process by reading about the Great Depression or the Latin American debt crisis or the Japanese experience so that it becomes part of their frame of reference. Most people didn’t live through any of those experiences, and what they have gotten used to is the recession dynamic, and so they are quick to presume the recession dynamic. It is very clear to me that we are in a D-process.

Why are you hesitant to emphasize either the words depression or deflation? Why call it a D-process?

Both of those words have connotations associated with them that can confuse the fact that it is a process that people should try to understand.

You can describe a recession as an economic retraction which occurs when the Federal Reserve tightens monetary policy normally to fight inflation. The cycle continues until the economy weakens enough to bring down the inflation rate, at which time the Federal Reserve eases monetary policy and produces an expansion. We can make it more complicated, but that is a basic simple description of what recessions are and what we have experienced through the post-World War II period. What you also need is a comparable understanding of what a D-process is and why it is different.

You have made the point that only by understanding the process can you combat the problem. Are you confident that we are doing what’s essential to combat deflation and a depression?

The D-process is a disease of sorts that is going to run its course.

When I first started seeing the D-process and describing it, it was before it actually started to play out this way. But now you can ask yourself, OK, when was the last time bank stocks went down so much? When was the last time the balance sheet of the Federal Reserve, or any central bank, exploded like it has? When was the last time interest rates went to zero, essentially, making monetary policy as we know it ineffective? When was the last time we had deflation?

The answers to those questions all point to times other than the U.S. post-World War II experience. This was the dynamic that occurred in Japan in the ’90s, that occurred in Latin America in the ’80s, and that occurred in the Great Depression in the ’30s.

Basically what happens is that after a period of time, economies go through a long-term debt cycle — a dynamic that is self-reinforcing, in which people finance their spending by borrowing and debts rise relative to incomes and, more accurately, debt-service payments rise relative to incomes. At cycle peaks, assets are bought on leverage at high-enough prices that the cash flows they produce aren’t adequate to service the debt. The incomes aren’t adequate to service the debt. Then begins the reversal process, and that becomes self-reinforcing, too. In the simplest sense, the country reaches the point when it needs a debt restructuring. General Motors is a metaphor for the United States.

As goes GM, so goes the nation?

The process of bankruptcy or restructuring is necessary to its viability. One way or another, General Motors has to be restructured so that it is a self-sustaining, economically viable entity that people want to lend to again.

This has happened in Latin America regularly. Emerging countries default, and then restructure. It is an essential process to get them economically healthy.

We will go through a giant debt-restructuring, because we either have to bring debt-service payments down so they are low relative to incomes — the cash flows that are being produced to service them — or we are going to have to raise incomes by printing a lot of money.

It isn’t complicated. It is the same as all bankruptcies, but when it happens pervasively to a country, and the country has a lot of foreign debt denominated in its own currency, it is preferable to print money and devalue.

Isn’t the process of restructuring under way in households and at corporations?

They are cutting costs to service the debt. But they haven’t yet done much restructuring. Last year, 2008, was the year of price declines; 2009 and 2010 will be the years of bankruptcies and restructurings. Loans will be written down and assets will be sold. It will be a very difficult time. It is going to surprise a lot of people because many people figure it is bad but still expect, as in all past post-World War II periods, we will come out of it OK. A lot of difficult questions will be asked of policy makers. The government decision-making mechanism is going to be tested, because different people will have different points of view about what should be done.

What are you suggesting?

An example is the Federal Reserve, which has always been an autonomous institution with the freedom to act as it sees fit. Rep. Barney Frank [a Massachusetts Democrat and chairman of the House Financial Services Committee] is talking about examining the authority of the Federal Reserve, and that raises the specter of the government and Congress trying to run the Federal Reserve. Everybody will be second-guessing everybody else.

So where do things stand in the process of restructuring?

What the Federal Reserve has done and what the Treasury has done, by and large, is to take an existing debt and say they will own it or lend against it. But they haven’t said they are going to write down the debt and cut debt payments each month. There has been little in the way of debt relief yet. Very, very few actual mortgages have been restructured. Very little corporate debt has been restructured.

The Federal Reserve, in particular, has done a number of successful things. The Federal Reserve went out and bought or lent against a lot of the debt. That has had the effect of reducing the risk of that debt defaulting, so that is good in a sense. And because the risk of default has gone down, it has forced the interest rate on the debt to go down, and that is good, too.

However, the reason it hasn’t actually produced increased credit activity is because the debtors are still too indebted and not able to properly service the debt. Only when those debts are actually written down will we get to the point where we will have credit growth. There is a mortgage debt piece that will need to be restructured. There is a giant financial-sector piece — banks and investment banks and whatever is left of the financial sector — that will need to be restructured. There is a corporate piece that will need to be restructured, and then there is a commercial-real-estate piece that will need to be restructured.

Is a restructuring of the banks a starting point?

If you think that restructuring the banks is going to get lending going again and you don’t restructure the other pieces — the mortgage piece, the corporate piece, the real-estate piece — you are wrong, because they need financially sound entities to lend to, and that won’t happen until there are restructurings.

On the issue of the banks, ultimately we need banks because to produce credit we have to have banks. A lot of the banks aren’t going to have money, and yet we can’t just let them go to nothing; we have got to do something.

But the future of banking is going to be very, very different. The regulators have to decide how banks will operate. That means they will have to nationalize some in some form, but they are going to also have to decide who they protect: the bondholders or the depositors?

Nationalization is the most likely outcome?

There will be substantial nationalization of banks. It is going on now and it will continue. But the same question will be asked even after nationalization: What will happen to the pile of bad stuff?

Let’s say we are going to end up with the good-bank/bad-bank concept. The government is going to put a lot of money in — say $100 billion — and going to get all the garbage at a leverage of, let’s say, 10 to 1. They will have a trillion dollars, but a trillion dollars’ worth of garbage. They still aren’t marking it down. Does this give you comfort?

Then we have the remaining banks, many of which will be broke. The government will have to recapitalize them. The government will try to seek private money to go in with them, but I don’t think they are going to come up with a lot of private money, not nearly the amount needed.

What about bonds? The conventional wisdom has it that bonds are the most overbought and most dangerous asset class right now.

Everything is timing. You print a lot of money, and then you have currency devaluation. The currency devaluation happens before bonds fall. Not much in the way of inflation is produced, because what you are doing actually is negating deflation. So, the first wave of currency depreciation will be very much like England in 1992, with its currency realignment, or the United States during the Great Depression, when they printed money and devalued the dollar a lot. Gold went up a whole lot and the bond market had a hiccup, and then long-term rates continued to decline because people still needed safety and liquidity. While the dollar is bad, it doesn’t mean necessarily that the bond market is bad.

I can easily imagine at some point I’m going to hate bonds and want to be short bonds, but, for now, a portfolio that is a mixture of Treasury bonds and gold is going to be a very good portfolio, because I imagine gold could go up a whole lot and Treasury bonds won’t go down a whole lot, at first.

Ideally, creditor countries that don’t have dollar-debt problems are the place you want to be, like Japan. The Japanese economy will do horribly, too, but they don’t have the problems that we have — and they have surpluses. They can pull in their assets from abroad, which will support their currency, because they will want to become defensive. Other currencies will decline in relationship to the yen and in relationship to gold.

And China?

Now we have the delicate China question. That is a complicated, touchy question.

The reasons for China to hold dollar-denominated assets no longer exist, for the most part. However, the desire to have a weaker currency is everybody’s desire in terms of stimulus. China recognizes that the exchange-rate peg is not as important as it was before, because the idea was to make its goods competitive in the world. Ultimately, they are going to have to go to a domestic-based economy. But they own too much in the way of dollar-denominated assets to get out, and it isn’t clear exactly where they would go if they did get out. But they don’t have to buy more. They are not going to continue to want to double down.

From the U.S. point of view, we want a devaluation. A devaluation gets your pricing in line. When there is a deflationary environment, you want your currency to go down. When you have a lot of foreign debt denominated in your currency, you want to create relief by having your currency go down. All major currency devaluations have triggered stock-market rallies throughout the world; one of the best ways to trigger a stock-market rally is to devalue your currency.

But there is a basic structural problem with China. Its per capita income is less than 10% of ours. We have to get our prices in line, and we are not going to do it by cutting our incomes to a level of Chinese incomes.

To the extent we are going to have nationalized banks, we will still have the question of how those banks behave. Does Congress say what they should do? Does Congress demand they lend to bad borrowers? There is a reason they aren’t lending. So whose money is it, and who is protecting that money?

The biggest issue is that if you look at the borrowers, you don’t want to lend to them. The basic problem is that the borrowers had too much debt when their incomes were higher and their asset values were higher. Now net worths have gone down.

Let me give you an example. Roughly speaking, most of commercial real estate and a good deal of private equity was bought on leverage of 3-to-1. Most of it is down by more than one-third, so therefore they have negative net worth. Most of them couldn’t service their debt when the cash flows were up, and now the cash flows are a lot lower. If you shouldn’t have lent to them before, how can you possibly lend to them now?

I guess I’m thinking of the examples of people and businesses with solid credit records who can’t get banks to lend to them.

Those examples exist, but they aren’t, by and large, the big picture. There are too many nonviable entities. Big pieces of the economy have to become somehow more viable. This isn’t primarily about a lack of liquidity. There are certainly elements of that, but this is basically a structural issue. The ’30s were very similar to this.

By the way, in the bear market from 1929 to the bottom, stocks declined 89%, with six rallies of returns of more than 20% — and most of them produced renewed optimism. But what happened was that the economy continued to weaken with the debt problem. The Hoover administration had the equivalent of today’s TARP [Troubled Asset Relief Program] in the Reconstruction Finance Corp. The stimulus program and tax cuts created more spending, and the budget deficit increased.

At the same time, countries around the world encountered a similar kind of thing. England went through then exactly what it is going through now. Just as now, countries couldn’t get dollars because of the slowdown in exports, and there was a dollar shortage, as there is now. Efforts were directed at rekindling lending. But they did not rekindle lending. Eventually there were a lot of bankruptcies, which extinguished debt.

In the U.S., a Democratic administration replaced a Republican one and there was a major devaluation and reflation that marked the bottom of the Depression in March 1933.

Where is the U.S. and the rest of the world going to keep getting money to pay for these stimulus packages?

The Federal Reserve is going to have to print money. The deficits will be greater than the savings. So you will see the Federal Reserve buy long-term Treasury bonds, as it did in the Great Depression. We are in a position where that will eventually create a problem for currencies and drive assets to gold.

They are not going to do it by having their per capita incomes coming in line with our per capita incomes. But they have to come closer together. The Chinese currency and assets are too cheap in dollar terms, so a devaluation of the dollar in relation to China’s currency is likely, and will be an important step to our reflation and will make investments in China attractive.

You mentioned, too, that inflation is not as big a worry for you as it is for some. Could you elaborate?

A wave of currency devaluations and strong gold will serve to negate deflationary pressures, bringing inflation to a low, positive number rather than producing unacceptably high inflation — and that will last for as far as I can see out, roughly about two years.

Given this outlook, what is your view on stocks?

Buying equities and taking on those risks in late 2009, or more likely 2010, will be a great move because equities will be much cheaper than now. It is going to be a buying opportunity of the century.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Boost Your Energy

Posted: 22nd February 2009 by Lucy in WHO AM I
Tags: , ,

Almost any situation we face in life triggers reaction in our brains, which then impacts our bodies (so named “stimulus – response” scheme). “Conditioning” is the term scientists use to describe the process whereby a life situation creates a program in our minds that replays itself when triggered by a sight, sound, smell, touch, or taste. Our minds, as giant jukeboxes, filled with thousands of records, and the experiences we face cause specific records to play.

For example, you are running through an airport trying to make a plane that’s departing in two minutes. A natural, correct response of your nervous system would be to increase your muscle tension and heart and respiratory rate. Your body systems are made to adapt you to the world and help you to learn as quickly as possible, so the reactions generated by this experience may imprint a program in your nervous system.

Now, let’s say it’s a year after your jog through the airport. You’re walking to a plane scheduled to depart in an hour. Something about the situations triggers the program created a year ago. An unconscious(”pre-recorded”) reaction takes place, and the same signal from a year ago get sent from your brain into your body. Out of blue, your body experiences the same muscle tension, pounding heart, and so on as before, even though you have plenty of time to catch the flight. Unconscious conditioning has created nervous system overload.

The good news is that calm thoughts create conditioned responses, too. If you close your eyes, let body relax, and think back about your best vacation time, let’s say in Miami beach, remembering how the sun felt, the smell of the salt air, and the sound of the rolling waves, your brain will send signals into your body that produce pleasant feelings again.

Thus, our thoughts (minds) can be the single most powerful tool in creating or eliminating nervous system overload from our lives. I do not think our minds were meant to keep us in a state of nervous system overload. The key is to remember is that it’s rarely the situations we meet in life that cause stress reactions. Most of the time it’s our perception of the situations we find ourselves in, causes the brain to go into the overload. That is why a small annoyance can trigger an emotional overreaction that’s completely out of proportion to the situation.

By using some simple mental techniques, we can change the way we perceive “stressful” situations. Instead of coming up with the new ways to deal with every stress in our lives, we can train our nervous system to handle all stress in a better way. Following techniques will help you learn how to calm your mind and affect the unconscious patterns ingrained in your memories. With practice you’ll be able to prevent automatic shift into overload caused by stress.

These techniques based on simple statement: you thoughts are not you! It’s possible to step back from your thoughts and let them pass by you as if you were watching a parade and they were giant Mickey Mouse baloons. If you constantly feel connected to tense thoughts, your nervous system becomes like a rope being twisted tighter and tighter. If you consistently separate yourself from your thoughts, you drain tension from your body systems. This works for both unconscious thoughts and body reactions. The Quite Mind technique described below is a simplified version of meditation, the practice of which reduce blood pressure, heart rate, and muscle tension, as well as decrease anxiety and depression. By focusing your attention on breathing, you give your mind a break.

Decreased Stress + Increased Energy = More Life

A simple equation (see above) sums up why energy is so important. We have seen how an overload of physical, emotional, mental, or chemical stress prevents us from functioning at top efficiency. By fleeing energy trapped within you and increasing the energy you get from food, you increase your ability to build better life. It’s like setting free bottled lightning. Thus, by learning how to boost your energy supply by proper eating habits and how to decrease your stresses with calming breathing exercises we will have energy enough to work as effectively in the afternoon, as in the morning. May be our love life will improve! Just as important, we will increase our ability to withstand life’s stresses. We will just handle it with relative ease, no anxiety, no breakups anymore.

BREATHING ENERGY ROUTINE

One reason many people experience a continual energy crisis isn’t for lack of good food, but the absence of crucial ingredient your body uses to turn food into fuel: air. More specifically, the oxygen in air, which is used to “burn” the chemicals obtained from food breakdown. You can eat all you want, but without oxygen your energy will dry up.

Most of us breathe halfway into our chests, but Following Breathe for Energy exercises we can use at any spare time to energize ourselves we need to pack air into the lungs – incorporate in your morning wake-up routine, do them before you eat, or on your commute to work. Combined with Eating for Energy, the next three exercises will catapult your core energy to new heights!

Belly Breathing

(This may be the most powerful high-energy technique known to man. It fills the lungs with air and increases the oxygen available to your bloodstream)

  • To belly-breathe: Sit or stand in a comfortable position. Place a hand on your belly, just under the navel. as you inhale through your nose, imagine your belly is a big balloon you’re filling with air. Fill the balloon with your breath, feeling your hand getting pushed forward. Keep breathing in. Fill the middle of your chest, imagining the balloon getting bigger. Imagine it starting to expand into the space in front of you, touching the walls and rising toward the ceiling. Keep inhaling, and feel the top of your chest expand.
  • When you have filled your entire chest, hold the breath for a slow count of four, and then begin exhaling through your nose.
  • As you breathe out, gently push in your belly with you hand, exhaling the air at the bottom of your lungs first, and then pushing the air out of the middle and top of your chest. Repeat slowly four times.

The 1-4-2 Breath

  • Start by slowly breathing in to the count of four (‘one-thousand one, one-thousand two” and so on). Next, hold the breath four times as long, to a count of sixteen. Afterward, breathe out, expelling all the air, to a count of eight.
  • Repeat four times.
  • You can increase the times for inhaling, holding, and exhaling the breath, but keep the 1-4-2 ratio. For example, inhale to a count of eight, hold for a count of thirty-two, and exhale for a count of sixteen.

The Sixty-Second Exhaler

(When we inhale, we energize our bodies; when we exhale, we naturally relax. This accounts for the good feeling we get after a long sigh. By exaggerating the exhalation part of our breath, we relax and “reset” our normal breath pattern for deeper breathing).

  • Using Belly Breathing, fill your chest with air. Now clamp your teeth together and press your tongue against your upper teeth, exhaling so that you produce a hissing sound.
  • On your first attempts, you may only be able to hiss for fifteen to twenty seconds, but with practice you’ll be able to increase that time. Your goal is to push the air out of your lungs in a long, extended hiss, lasting sixty seconds.

The Empower-Your-Center-Routine

Posted: 21st February 2009 by Lucy in WHO AM I
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If you want your body to be as powerful as a locomotive, you’re going to need a pelvis that’s as strong as a steam engine. Your largest muscles are located in this part of your body. They create tremendous internal forces. With every contraction of a pelvic muscle, your head, shoulders, arms, and legs all respond, as if someone shook the base of a tree and all its branches shuddered. Pelvic movements act like earthquakes, sending out waves of energy to every part of your body!

Unfortunately, it can be affected by our improper life style (long hours sitting, weighty issues, incorrect lifting etc) and in turn cause problems all the way to your fingertips and toes. Psychologists say decreased sexual pleasure and performance may result from chronically tight pelvic muscles. Free movement of the pelvis is best, where it can rock forward and back without restriction. Blocks can put a lock on your body’s ability to move in an easy, uninhibited way.

Many so-called primitive civilizations realized this and developed dances and other practices to keep their hips and low backs loose and limber. The Hawaiian hula dances are a good example.

Thus, your low back is a marvelous blend of strength and flexibility. Like a tree trunk, it should be strong. Like bamboo, it should bend. The “Empower-Your-Core-Centre” routines given below are geared toward ridding your back of blocks while increasing its flexibility and strength. It also improves the flow of CSF (cerebro-spinal fluid) within your spine and skull, not mention, better performance and more pleasure during sex.

The Knee Pull

  • Lie on your back, preferably on the floor. (you can do this exercise in bed, but results will be less dramatic)
  • Raise your knees up in the air and grab them with your hands. If you have lifted your head off the ground in order to reach your knees, let the head drop back down.
  • Take a deep breath in; as you exhale, let your shoulders and neck muscles relax.
  • Inhale, and as you let your breath out, pull you knees gently toward your chest. You should feel a good stretch in the muscles of your low back. Do not strain.
  • When you get to the point where you start to feel pain, stop and let the rest of your breath out.
  • Breathe in again as you let your knees drop away from your chest. Go slowly! Don’t try to force your sore back muscles to stretch too much. Let them relax, and try to feel the tension drain out of them. Repeat five times.

The Deep Tilt

  • Begin by lying on the floor with your knees bent Let your shoulders and waist relax. Take a deep breath in.
  • Then, as you exhale, keep the small of your back pressed against the floor and tilt your waist up, trying to bring the tops of your hips up toward your chin. To do this you will need to contract your stomach and buttock muscles. Do this motion slowly and smoothly.
  • Inhale as you let your waist drop back down toward the floor.
  • Exhale and repeat the tilting motion. Repeat five times.
  • As your muscles get stronger and your pain fades, you may want to gently lift your buttocks off the floor as you tilt up, increasing the benefit of this exercise.

The Side-to-Side

  • Begin by lying on the floor, your knees bent, feet flat on the floor, arms at shoulder height and outstretched to the sides.
  • Raise your knees toward your chin so that your feet come up and your heels rest on or near the backs of your thighs. Take a deep breath in.
  • As you slowly exhale, let your chin drop to the left while your knees drop to the right. Keep your knees together; drop them only as far as is comfortable.
  • Inhale as you return to the starting position.
  • As you exhale, drop your chin to the right as your knees fall to the left.
  • Inhale, returning to the starting position. Repeat three times to each side.

The Bicycle

(This is an excellent exercise for people who have tight hamstrings -the large muscles at the backs of the thighs- common in people who sit at a desk most of the day)

  • Begin the Bicycle by lying on your back. Raise your knees up to your chest and grab your toes or the tips of your shoes.
  • You may have to stretch and raise your head off the floor to get hold of your feet. Once you do, relax and let your head drop back to the floor.
  • Start with the left leg and push it out, attempting to straighten the leg. Stop when the leg won’t extend anymore. Count “One”
  • As you bring the left leg back toward your chest, push the right leg out, again stretching to its limit. Count “Two”.
  • Repeat the bicycle motion to a count of fifty, pushing out first with one leg, then with the other
  • Keep your head on the floor, and don’t strain it may take several weeks before you are able to extend your legs out fully. Once you get to that point, add even more stretch by grabbing the sides of your feet or your shoes rather than the toes.

The Back Builder

(Do not try this routine, if it causes you pain, stop and wait a week or two before trying it again)

  • To do the back Builder, start on all fours, with your body in the shape of a table – arms and thighs down. You should be looking straight ahead.
  • Find a spot on the wall or, if you are outside, on a distant fixed spot.
  • Taking a breath in, extend your left arm out and your right leg back, “dragging” them along the floor.
  • As exhale, raise your arm to shoulder level and your leg to waist level. Hold as you take in and let out two breaths.
  • Inhale as you bring the legs down to the floor, exhale as you resume the starting pose.
  • Taking a breath in, repeat the exercise with your right arm out and your left leg back. Repeat three times each side.

Abdominal Crunches

(Think of your abdomen as the front of your back. Since your low back is curved forward, extra weight in the belly ends to drag your spine forward and down, jamming joints. Strong abdominal muscles help to keep this from happening.)

  • Start by lying on the floor, knees bent, feet flat on the floor.
  • Clasp your hands together at the back of your head. Relax your shoulders.
  • Take a breath and, as you exhale, raise your torso up off the floor far enough that your shoulder blades just lift off the floor.
  • Inhale and resume the starting position.

You might find it easier to do crunches if you imagine a large red arrow suspended above your belly, pointing straight down toward your belly button. As you breathe out, imagine the arrow pressing into your abdomen, and let this imaginary force to lift you up. Also, it’s important not to tuck your chin or strain your neck as you do your crunches. To keep your head in the proper position, imagine an apple tucked under your chin, and do not let your jaw crush this apple as you raise yourself off the floor. It’s natural to want to pull your elbows up toward your knees – avoid this; let them stay out to the sides.

  • Start with five stomach crunches and work your way up to twenty-five and then fifty each day..

The Sacral Sit-Back

(The flow of CSF around your spinal cord and brain is activated when you breathe. Normally, as we inhale, our tailbones move slowly forward, toward the front of our bodies, moving back as we exhale. We can increase the function of our CSF pump with this exercise – let all waste out of your brain!)

  • Begin by sitting on the floor, knees bent, feet flat on the floor, arms outstretched and resting beside your thighs so that your fingers touch loosely on the floor. Your chin should be parallel to the floor. It’s best to pick a spot on the wall in front of you and look at it while performing the Sacral Sit-Back
  • As you inhale, move your upper body backward, dragging the fingers lightly over the floor, so that your chin moves back over your hips and your upper body forms roughly a forty-five-degree angle with the floor.
  • Hold this position for a second or two and then breathe out, assuming the starting position. Repeat three times.

The Roundhouse

  • Stand with your legs a bit more than shoulder-width apart, with your knees bent. You’ll be doing a Hula-Hoop-type movement.
  • Start by rotating your hips to the right, then backward, then left, then forward, making a circle with your hips. Get a nice, steady rhythm going.
  • Do this exercise slowly but vigorously, pushing your hips out as far as is comfortable. If you experience pain, decrease your movement until the motion is comfortable.
  • Circle ten times to the right, then switch directions, circling ten times to the left.

The Pump

  • Stand with your feet shoulder-width apart. Begin by gently rocking your pelvis backward then forward with small, easy movements.
  • While breathing slowly and steadily, increase the movement of your pelvis until you’re “swinging” it back and forth. Don’t force the movements. Keep your knees bent.
  • As you swing, your legs may begin to shake. Try to relax your pelvis and let this shaking sensation move its way up from your legs onto your buttocks, belly, and back. Stop, if you feel any discomfort.
  • Continue for twenty to thirty seconds or until the strain in your legs becomes uncomfortable. Try to increase your time spent “pumping” to one minute.

FLOAT YOUR BOAT

Bathtubs are excellent tools for de-stressing your nervous system. Here’s how to turn your tub into a relaxation tank:

  • The key to using baths to relax is to increase relaxing sensations and to decrease input-triggering activities and stimuli. The best way to separate yourself from the world’s normal stimulation is to lock the bathroom door, creating a physical and mental barrier from life’s normal pressures.
  • Fill the bath with warm water. Heat sedates the mind by increasing blood flow to your muscles, which relaxes them so they send calm messages to your brain.
  • Turn down the lights. Try using candles to produce soft, soothing illumination.
  • As you decrease the stimulation from the light and sound, you will want to increase sensations  from relaxing scents. Today the science of aromatherapy – using scents to affect brain/body function – provides an easy way to calm down. Scents affect appetite, body temperature, hormone levels, metabolism, stress level, and sex drive.
  • If it’s possible, use special anti-stress cassette or internet recordings with tranquility music and acoustic.

 THE QUITE  MIND TECHNIQUE

Approximate time requires 10 to 20 minutes

  • Find a spot in your house, where you will be able to go at the same time each day to be alone fro ten to twenty minutes. You should be able to sit comfortably (suitable chair, or couch, or bedwith some pillow behind you). If it’s too hectic at home, you can find a spot outside(in the park, or backyard etc)
  • It’s best to practice Quite Mind at the same time each day, because you will be “conditioning” your nervous system to quite down just by sitting in the same place at the same time. The best time is the first thing in the morning, right after your wake-up routine. Or if you have trouble sleeping, a bedtime session is a good way to calm down.
  • Once you’ve found a spot, sit comfortably with your wrists resting on your knees, palms up. Close your eyes.
  • Take a minute to scan your body for tension. start with a deep inhalation and then give a long sigh as you exhale. As the breath goes out of your body, feel your shoulders drop. Now focus your attention on your head, face, and neck. Are there any tight muscles to be released? If so, take a deep breath in, and as you breath out, imagine that your breath is flowing out of the tight spot; feel the muscles in and around the area relax. Continue scanning your body from the neck down. Focus on the shoulders, arms, chest, upper back, lower back, and belly. Then go down to the legs and feet. As you move through your body, find the tense spots, breathe through them, and let go of any tension. This “body scan” should take only a minute.
  • Now focus on your breath. Notice how it flows into your body, hesitates a bit, and then flows back out. Your natural inclination will probably be to control your breath in some way. For example, you may try to breathe deeper. Don’t. Just watch the breath. Let it do whatever it wants. Some forms of meditation teach you to try to breathing deeper with each breath. But just watching the breath is more relaxing for beginners, as it doesn’t impose a “correct” way of breathing that they have to worry about. If it start to feel anxious, try to let that feeling go. If your anxiety builds, you can take a few deep breaths and stretch your arms up in the air, then go back to watching your breath.
  • Assuming you don’t develop anxiety, as the breath flows out of your body, silently count “one” to yourself. Repeat this process for the next ten to twenty minutes. As you continue to breathe, you may notice, that your breathing gets slower and shallower. Don’t be concerned. As your mind quiets too, and it requires less oxygen.  If you do not have ten to twenty minutes, do the Quiet Mind for five. It gets easier with practice. Within two-three weeks you should start to notice that you are feeling more peaceful as your nervous system overload melts away.