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In this high-stress, time-constrained, frantic world we live in today, it is no wonder that millions of people suffer from anxiety. While drugs like Xanax, Valium and Klonopin are popular and work well, they can be highly addictive with many unwanted side effects. Some of the following natural treatments can work nearly as well and offer a far better long term solution:

 1. Meditation

� An ancient practice that dates back thousands of years, meditation has been thoroughly researched, and its ability to relieve stress and anxious feelings proven time and time again. There are many types of meditation, but the most studies have been done on a form called Transcendental Meditation, or TM. TM and its remarkable benefits on overall health has been studied extensively by Dr. Herbert Benson, and was outlined in his classic book “The Relaxation Response”. There are many instructional books, videos and classes available on TM and it is definitely worth the time investment to learn this unique form of meditation.

 2. L-theanine

 L-theanine is an amino acid that occurs naturally in high amounts in green tea. It is available in concentrated capsules as a supplement. It has been called “meditation in a bottle” and for good reason; research has shown that it can actually change brain waves to match those achieved by deep meditation, and usually in 30 minutes or less. For best results, try ጤ -200 mg. of L- thiamine on a empty stomach.

 3. Exercise

 Exercise has been a long known antidote to stress and anxiety. This is due, in large part, to the workings of our natural in-born fight or flight mechanism; In response to stress or perceived threat, our bodies produce chemicals that help us to either stay and fight hard, or escape quickly. Thousands of years ago, this was very helpful, and the fighting or running would help naturally dissipate these chemicals. In todayâ��s world, however, fighting or running away are rarely appropriate responses to modern day stressors, and as a result these chemicals never have a chance to fully dissipate. The continual presence of these chemicals in the body can produce those stressed out, anxious feelings. Exercise helps resolve this problem; getting your body moving is like incorporating a “flight” response into your routine, and allows all those anxiety producing substances to dissipate. Aim for 20-30 minutes of moderate aerobic exercise at least 4 times per week.

 4. St. John’s Wort

 While most people know St. John’s Wort as a treatment for depression, many are not aware that it can also be quite effective in treating anxiety. Like traditional antidepressants, St. John’s Wort is thought to raise levels of serotonin in the brain, which can produce feelings of calm and relaxation. The usual dosage is 900 mg. per day in divided doses. The major drawback for this therapy is that it usually takes 4-6 weeks to see the full benefits.

 5. Yoga

 Another ancient practice that dates back thousands of years, yoga has seen a meteoric rise in popularity over the past few decades. There are multiple health benefits of yoga, one of which is relieving anxiety. There are many how-to books and videos available, but taking a few classes in the beginning is probably best.

 6. Massage

 Most people know instinctively that a massage is relaxing, and after a few minutes of hands-on experience with a professional, there is little doubt that it can alleviate anxiety, albeit temporarily. Although anxiety may start in the mind, it is often stored in the body and by relaxing the body with massage, you can usually relax the mind. The main drawback for this stress-buster is cost. If you can afford it, try a 30 minute massage once a week.

 7. Tai chi

 Another stress reliever from the ancient world, Tai Chi has been practiced in China for hundreds of years by millions of people. It combines elements of exercise, meditation, stretching and deep breathing for an overall health-boosting, anxiety-relieving experience. There are many instructional videos and books available to learn Tai Chi, but as with yoga, a few classes in the beginning would be a good idea.

 8. 5-HTP

 5-HTP is an amino acid extracted from African griffonia seeds. Like St. John’s Wort, 5-HTP raises levels of serotonin in the brain, although the mechanism of action is slightly different. The result is the same; more feelings of calm and less feelings of anxiety. Recommended dosage is 50-300 mg. per day, usually at night before bed.

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Stress and tension are two of the main causes of a lot of physical, mental and emotional problems these days and much value and benefit can be added to life by simply being able to relax physically, mentally and emotionally.

Breathing is a primary way we relax ourselves, sighing being one of the most obvious ways we do this.

Try it now, breathe in… and sigh…

It’ll just feel right, because it’s one of the body’s own reflexive actions to help us relax. It shouldn’t then come as a surprise that breathing affects us physiologically in many other ways. Our physiological state can affect our breathing and vice versa.

It’s therefore no surprise that so many internal arts and qigong forms emphasise correct breathing to enable the body to heal itself.

When you get startled by someone jumping out from behind a tree shouting “Boo!”, the first thing you do is inhale sharply and hold your breath.

The fleeting moment of anxiety manifests again as tension, that in turn manifests in the breath.

If you hold your breath, you will, by default hold tension in the body. Holding the breath is stressful, as keeping your breath static is an unnatural state for the body to be in. Being stuck in that limbo between breaths is stressful for the body, because it’s natural state is one of constant flux, constant change. We are always either breathing in or out. If you hold your breath for too long you’ll notice that your body will start to tense up.

If you are stressed and thinking about a difficult problem or issue, you will probably at some point hold your breath. If you work in an office, watch someone who’s having a bad day.

As they concentrate intently, they’ll inhale and hold their breath whilst they’re thinking, then instinctively exhale and sigh as if to try to relieve the stress. The mental tension will start to manifest itself physically by you holding your breath.

Martial artists that have done any sort of sparring will know that when you are under a lot of pressure, and find it hard to keep your head, your start to run out of energy a lot quicker. It’s probably because you’re holding your breath, and not breathing means you’re not getting enough oxygen to your muscles, which is going to sap your strength in double time.

However, just as your physical or mental state can affect the breath, so can the breath affect the rest of your body.

Pregnant women are taught breathing techniques to handle the stress of childbirth. Soldiers in some forces are taught to breath to cope with the stress of combat.

It therefore follows then, that if you can focus on your breathing, and breathe in a more controlled manner, you can influence your physiology and start to control your stress responses. If we focus on calming the breath, the body and mind will follow.

This is why breathing is important in Taijiquan.

Breathing during Taijiquan practice is not to make your Taijiquan better. Breathing during Taijiquan practice is breathing practice.

Good breathing habits will make every part of our life better.

The first thing it will do is enable you to cope more easily with tension and stress.

When your body gets used to breathing correctly, it will remember that breathing habit and start to do that in your everyday life. That habit you develop for your breathing will become your body’s default breathing pattern, but more importantly when you hit some turbulence, your body will instinctively start to breathe more gently to relieve the pressure.

What you are doing is re-programming the body. You are re-educating the body to do what it used to do naturally, that is breathe properly. Just as we can have bad postural habits, we can have bad breathing habits, and practise of Taijiquan with the right breathing can really help us let go of these habits.

And that, can only be a good thing.

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