1. 1
Based on How to Cure and Prevent Any Disease and Healing in your Pocket
by Ray Gebauer
Praise for How to Cure and Prevent Any Disease by Ray Gebauer
“Using the advice in this book can best prepare you to live a long, healthful
life. There’s too much at stake to not share it with everyone you care
about!”
Darryl See, M.D., Associate Clinical Professor of Medicine, World
Health Organization
“An excellent, well written practical resource.”
Blaine S. Purcell, M.D. Diplomate, American Board of Internal
Medicine and American Board of Anti-Aging Medicine.
“It is difficult in a few words to convey the importance of the concepts that
Ray Gebauer has presented in this remarkable book.”
Michael D. Schlacter, M.D., Board Certified Internal Medicine and
Pulmonary Disease Clinical Instructor, University of Nevada School
of Medicine
“My father once said to my brother and I, ‘If you want to know the answer,
ask the man who knows.’ Ray Gebauer is a man who knows. He is always
finding innovative and exciting ways to share his knowledge. God has
blessed him with the gifts of help and discernment as well as giving. Ray’s
new book will be a tremendous help and blessing to those who read it and
use it in their lives.”
Stanley C. Allison, M.D., Diplomate of the American Board of
Ophthalmology and Certified Diabetes Educator

2. 2
What if there were forty powerful
yet simple ways to defuse or
eliminate stress in just sixty
seconds or less?
Here they are! Many of these
techniques or activities are most
effective when done in combination
with one or more other techniques.
Some of the most powerful and
practical tools I’ve discovered for
reducing stress and enhancing my
health and the health of others are
from Applied Kinesiology, which came
out of chiropractic healthcare.
I’ve been using Touch For
Health (one form of Kinesiology)
and various other forms of Kinesiology
since 1978.
I am also certified as a Touch For
Health Instructor and as a
professional health provider, having
been trained by some of the best
doctors and teachers in the world,
including Bruce Dewe, M.D., from
New Zealand; John Diamond,
M.D., from Australia; John Thie,
D.C., from California; and Sheldon
Deal, D.C., from Tucson Arizona.
The first four techniques are Touch
For Health techniques you can use
immediately on yourself or on others,
often with astounding results. You will
be surprised as to how well these
techniques or activities work. They
seem to actually normalize your brain
chemistry.
In order to get better results, before
you use a technique, be clear as to
what results you desire, e.g. “I am
relaxed and calm.”
Then rate your current stress from
zero to ten, with ten being the highest
level of stress, and zero being zero
stress. Expect it to decrease at least
50% to 100%.
Many of these techniques you can use
in combination with one or two others
at the same time. They are all easy
to use, and much more effective
than you’d expect. I do many of
these daily as a general preventative
measure, which is what I recommend
you do as well.
The asterisk (*) demotes the ones that I
personally use on a daily basis.
Before I share these 40 ways to
reduce stress, it is important to really
understand the nature of stress and
the five sources of stress.
So first, I’ve inserted the first 20
pages from one of my other books,
The Single Cause and Single Cure for
Any Health Challenge, which broadly
and comprehensively addresses this
critical life enhancing, disease
reducing and live prolonging issue of
stress…

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THE SINGLE CAUSE AND SINGLE
CURE FOR ANY HEALTH
CHALLENGE
Based on How to Cure and Prevent Any Disease and Healing in your Pocket
by Ray Gebauer; Copyright 2007; Updated 2011 and April 2013
The Good side of stress………………………………………………………………….…………….p. 3
The Dark side of stress………………….………….………………………………….…………….p. 4
Mice and the Electric Grid Experiment……………………….……………….……………….p. 5
The H E A V Y side of stress………………………….……………………...……..……….p. 6
Five different sources of stress……………………………………………..….…….………...p. 9
Physical stress…………………………………………………………………………...…….………….p. 9
Chemical stress……………………………………………………………..…………………………..p. 10
Electromagnetic stress……………………………………………………………………………….p. 13
Deficiency-based stress……………………………………………………………..…….……….p. 14
Psychological stress……………………………………………………………………………..…….p. 15
What to do to reduce stress and build health…………………………………………..p. 16

4. 4
Ten anti-stress and energy-releasing movements ………………………………….p. 19
Lymphatic Drainage Flow Line Diagram…………………………………………………….p. 30
Dealing with Pain and Injuries……………………………………………………………….….p. 38
Happiness is the Real Goal…………..………………………..………………………………….p. 39
Living life fully by Experiencing the five emotions……………….……………….….p. 40
How do you express your emotions? …………………………………..…………………..p. 43
Appendix
Suck This 'Magic Hormone' into Your Body & Transform…Health…….…..….p. 47
Rich Man’s Poor Man’s Cancer Treatment……………………………………….….…….p. 60
The Healing and Strengthening Power of Touch……………..…………….…..…….p. 66
10 facts about the Breast Cancer Industry you’re not supposed to know p. 70
Breathing that Heals…………………………………………………………………....…..……….p. 81
Ambulance Down in the Valley……………………………………………………….…….…..p. 91

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What if there was a single cause of all health problems, such as
Alzheimer’s, allergies, asthma, arthritis, autism, back pain, brain
tumors, cancer, depression, diabetes, fatigue, Fibromyalgia,
headaches, heart disease, infections, multiple sclerosis, melanoma,
muscular dystrophy, obesity, Parkinson’s disease, strokes, weight
gain, etc.?
Could it be that simple?
What if there was something you could do about your health challenge daily?
Would you want to know?
Research shows that the root and single cause of all health problems and disease,
including being overweight (65% of Americans!) can be summed up in these two
words:
Stress OverLoad!
THE GOOD SIDE OF STRESS
STRESS itself is not harmful—it is actually essential for your health and longevity.
STRESS is actually good for you, AS LONG AS YOU RECOVER FROM IT.
STRESS is the result of any kind of change, whether perceived as a good or bad
change. Change creates a need to adjust. It often creates pressure, strain or
difficulty.
Think of STRESS as a challenge. Challenge is defined as a call to be engaged in a
contest, fight or competition. Think of a good tennis match, basketball game, a
debate or game of chess—all of these are challenges, and are a form of stress, all
of which can be good for you.
For example, without the STRESS from gravity, your bones would demineralize and
your muscles would become too weak to walk. Without the STRESS of the air
pressure, your eyeballs and entire body would explode—not a pretty picture!

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Lifting weight is a form of deliberate STRESS that can be good for you. If you lift a
one pound weight to avoid the STRESS of a heavier weight, you will not gain
anything good from such a STRESS.
Depriving your body of oxygen is a STRESS (a challenge to your system), but if it is
for a short period of time, your body adapts and becomes more efficient and
stronger. But if it is too long, the game is over!
Think of STRESS like a fire. Is fire good or bad? It depends, right?
Because STRESS can cause us to grow and become stronger, it can be appreciated
as a valuable gift, just as fire can, IF it is properly controlled.
But there is another more well known side of STRESS …
THE DARK SIDE OF STRESS
When STRESS is unresolved and overwhelming, STRESS WILL KILL YOU!
STRESS can even kill you instantly if the intensity is high enough (as in
electrocution, head injury, in a car accident or drowning), or it can kill you over
time if the frequency is high enough without sufficient time for recovery, such as

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from the toxic side effects of prescription drugs, toxic chemicals or a lack of critical
nutrients.
Here is the classic experiment that illustrates this distinction.
Mice and the Electric Grid Experiment
It is a fact that STRESS can accelerate the aging process. When mice are placed
on an electric grid with very mild shocks, they are unaffected as long as they were
given enough time to recover from the stress of the shocks. But if these mild
shocks are too frequent, the mice are not able to recover from this harmless
STRESS, and they die from old age within a few short days.
Even though each electric shock itself was harmless, the accumulative effect of
frequent STRESS without enough recovery time causes the body to just give up and
die.
The same is true for you, When you don’t have enough time to recover from a
particular STRESS before the next one comes, your reserves and “account balance”

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in your “health checking account” is quickly depleted and you are on the slippery
slope toward a degenerative disease that takes out over 90% of all Americans.
So the real enemy is not just stress—it is Stress OverLoad!
THE H E A V Y SIDE OF Stress
To add insult to injury, STRESS can also make you look unattractive, including being
fat!
It’s bad enough that STRESS can be doing its damage on the inside by moving you
toward a disease and premature aging. But when on top of that you don’t look so
good on the outside, that can be destructive to your sense of esteem and value.
To make matters even worse, excess fat becomes another source of not only
emotional, but chemical STRESS!

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For years, scientists have been aware of a relationship between disease risk and
excess belly fat. "Apple-shaped" people, who carry fat in the abdomen, have a
higher risk of heart disease, diabetes, and other problems than "pear-shaped"
people, who tend to store fat in the hips and thighs.
Back in 2004, Washington University investigators found that removing abdominal
fat with liposuction did not provide the metabolic benefits normally associated with
similar amounts of fat loss induced by dieting or exercising.
"Despite removing large amounts of subcutaneous fat from beneath the skin —
about 20 percent of a person's total body fat mass — there were no beneficial
medical effects," says Samuel Klein, M.D., the Danforth professor of medicine and
nutritional science and the senior investigator on both studies.
"These results demonstrated that decreasing fat mass by surgery, which removes
billions of fat cells, does not provide the metabolic benefits seen when fat mass is
reduced by lowering calorie intake, which shrinks the size of fat cells and
decreases the amount of fat inside the abdomen and other tissues."
Dr. Blaylock writes: “Many studies have shown that inside your abdomen [belly]
there are special fat cells, called visceral fat, that have some unusual properties.
This fat is located around your intestines and is not the fat under the skin.
These special fat cells can secrete a number of powerful inflammatory chemicals —
cytokines, C-reactive protein, chemokines and leptin — that can result in insulin
resistance (leading to Type-2 diabetes), hypertension (high blood pressure) and
atherosclerosis.”
In this new study, researchers looked at visceral fat — the invisible excessive fat
that surrounds the organs in the gut. The research team decided to analyze the

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blood that ran through it to determine whether visceral fat was involved in
inflammation or whether, like subcutaneous fat (the fat you can see directly under
the skin, it was merely a marker of potential problems.
Reporting in the journal Diabetes, the research team says visceral fat likely
contributes to increases in systemic inflammation and insulin resistance. They
sampled blood from the portal vein in obese patients undergoing gastric bypass
surgery and found that visceral fat in the abdomen was secreting high levels of an
important inflammatory molecule called interleukin-6 (IL-6) into portal vein blood.
"Many years ago, atherosclerosis was thought to be related to lipids and to the
excessive deposit of cholesterol in the arteries," Fontana says.
"Nowadays, it's clear that atherosclerosis is an inflammatory disease. There also is
evidence that inflammation plays a role in cancer, and there is even evidence that
it plays a role in aging.”
The bad news is that the invisible visceral fat is a major source of chemical stress
in addition to the psychological stress is causes.
The good news is that you are going to learn some simple and easy things that
you can do to eliminate this problem.

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FIVE DIFFERENT SOURCES OF STRESS
PHYSICAL STRESS
STRESS can be physical, as in lifting something heavy. Physical STRESS includes
passively sitting too much, falling down stairs, being in a car accident or getting
cut or burned, a vertebrae being misaligned, tense or tight muscles, or just plain
not moving enough (especially sitting too much!)
All exercise is physical STRESS, which does not make it bad, but getting too much
exercise is harmful, especially “cardio” or so called aerobic exercise that actually
depletes your reserves (short duration exercise is far superior—see Appendix).
Also NOT getting enough movement is form of physical stress, such as sitting for
more than an hour without a break.
Most people do not MOVE enough, which causes an internal physical stress that is
a set up for both weight gain and other degenerative diseases such as diabetes,
heart disease, cancer, etc. Over 14,000 people DIE per day because of a lack of
movement (5 million per year!). Don’t be one of them!
At least walk for 20 minutes a day, and ideally do some short duration (30-60
seconds) high intensity exercise, as well as use a rebounder or vibration machine.

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CHEMICAL STRESS
STRESS can be chemically based. 100% of us are exposed daily to chemical STRESS
from the environment, including air and water pollution. The chemical/pollutant
load in the average American home is five times the level of pollutants in the air
outdoors! Somewhat more avoidable are the chemical pollutants in the form of
pesticides and additives that are in food and tap water. Many researchers believe
that the STRESS and damage from chemicals is the primary cause of cancer and
many other diseases.
All drugs, both over the counter and those prescribed by doctors are toxic.
Even though they may provide a short term benefit by creating relief from
symptoms, they are a form of poison, and thus always create a chemical STRESS
inside your body.

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Plus FAR too often people have an ADR (Adverse Drug Reaction) which actually
KILLS 1000+ people a DAY and hospitalizes 5500 per DAY! The true numbers are
probably TRIPLE that, but these are the numbers the FDA admits to.
300,000 DEATHS per year from ADRs is what we call the Secret American
Disaster/Holocaust. Read the paper by that name at www.J.MP/americanholocaust.
This is the result of doctors GUESSING as to what medication to give a person,
which has been the only way to prescribe until now. Sometimes the med does
what they hope it should do, and sometimes it KILLS you or puts you into a
hospital, and leaves you with a permanent disability or new disease.
So if you believe you really have to use a medication, be SURE to get a
Pharmacogenetic test done FIRST so that the doctor isn’t playing Russian Roulette
with your life. This PGx test has been used for 8 years, as is routinely used by
Mayo Clinic, Duke University Medical Center, Hospital Corporation of America and
Vanderbilt University Medical Center, but less than 10% of doctors are using it.
Eventually ALL doctors will be using it just like they now use blood tests and x-
rays. But until then, make sure that you don’t take any chances—PROTECT your
life by insisting on getting your PGx test done, which is usually covered by
insurance. You only need to have this test done ONCE in your life time. Learn
more by watching this two minute video produced by Mayo Clinic at
www.J.MP/reducingcasualties. For more information, visit
www.LinkedIn.com/in/RayGebauer and www.AddingValueToday.com, or
contacting me directly at 714-488-9074.
I also invite you to view a short educational and hilarious video, “The Drugs I
Need” at www.J.MP/THEDRUGSINEED . Please watch it!
Did you know that over 65% of Americans have an internal source of self-
generated toxic chemicals inside their bodies?
No one likes how excess fat LOOKS on their bodies, but you what is even worse?
What is even worse about excess fat, which over 65% of Americans have, is that
fat itself generates chemicals that create STRESS that leads to a host of diseases,
including cancer, diabetes and heart disease.
Excess fat is NOT just a neutral storage of excess fat as most people think—excess
fat is an active “factory” that spews out STRESS chemicals 24 hours a day that
cause inflammation, which disrupts many critical functions of your body.

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Excess fat is not only a cause of stress (both chemical and emotional), it is itself a
RESULT of STRESS. So by faithfully using the ten STRESS reduction techniques
explained below in combination with reducing all five sources of STRESS, you can
easily rid yourself of excess fat, which can spare you the long term costs of
diseases that are inevitable if STRESS is not minimized and resolved.
Of course, junk food and most processed foods, such as French fries, chips, sodas,
things cooked in vegetable oil, sugar, and most grains and flour based foods
(which break down too quickly into sugar, i.e. they are high glycemic) are also
extremely STRESSFUL to your organs and to your health and longevity.
Even good food can create chemical STRESS —if the same food is eaten too often,
especially every day, you most likely will become allergic to it, which creates an
internal chemical STRESS to your entire system.
So variety is very important to your health. Some researchers believe that ideally,
a specific food should only be eaten every third or fourth day.
Eating improper ratios of foods or nutrients also create a chemical STRESS, such as
too much sugar or simple carbohydrates as compared to protein and healthy fats.
Unhealthy fats such as trans-fat and any vegetable oil are extremely STRESSFUL to
your organs, and cause a great deal of very damaging oxidation (the exception is
coconut and olive oil which are not stressful and actually very beneficial—I take

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three tablespoons of coconut oil a day to boost my metabolism and immune
system).
Refined sugar or even the natural sugar from fruit juices creates chemical STRESS
and hormonal imbalances in your body. Too much sugar has been implicated in
ALL the major degenerative diseases such as heart disease, cancer and diabetes
and stroke because it is so STRESSFUL on your body.
In fact, sugar is often referred to as the food for cancer, and soda pop as cancer in
a can. Sugar is one of the main reasons that 38% of women and 47% of men get
cancer. Consuming excess sugar is the main reason that over 90% of people die
prematurely of a preventable disease.
Over eating, eating late at night (after 6 or 7 pm), and just going to bed late
creates chemical STRESS, as does eating too often (best is 1-2 meals per day rather
than frequent meals that does not give the body time to recover, throwing off
balance the production of hormones).
Teflon or aluminum cookware is also very dangerous because toxic chemicals will
leach into the food being cooked, especially if there are ANY scratches in the
Teflon coating. Throw out any aluminum and Teflon coated pans and use stainless
steel, porcelain or glass instead because your health is too precious to lose over
something this simple.
Pesticides on food and pollutants in the air and water create chemical STRESS that
leads to disease.
Using microwave ovens alter the foods warmed or cooked by microwaves, which
again causes chemical STRESS to your body. If possible, never use a microwave
oven because it can cause very serious long term health problems. I dare you to
Google “danger of cooking with microwaves” and find out yourself.

16. 16
ELECTROMAGNETIC STRESS
STRESS can be electromagnetic, such as the electromagnetic STRESS that bombards
us 24/7 from cell phones, TV, microwaves, computer monitors, electrical wiring,
fluorescent lighting, etc. This is an invisible danger that is creating chaos within
your cells. Wireless technology with all its conveniences, has brought with it a
totally new form of dangerous and stressful radiation called electro-pollution.
The level of this radiation to which we are exposed is more than 100 million times
the radiation than just twenty years ago. Because your 100 trillion cells of your
body communicate with each other by subtle low-intensity electromagnetic
signals, in addition to chemical communication, continuous exposure to
electromagnetic radiation can drastically distort and disrupt these cellular

17. 17
communications pathways, resulting in abnormal cellular metabolism and
eventually disease.
This makes it more difficult for nutrients to get in and toxins to get out. This leads
to a buildup of toxins, free radicals, genetic mutation, premature aging and
disease regardless as to whether or not we personally use any of this technology
because we are living in it like a fish in polluted water.
DEFICIENCY-BASED STRESS
STRESS can be deficiency based. If you do not have enough oxygen, water, or even
infrared light, that creates STRESS, and eventually disease and death! If you do not
have enough food or water or sunlight, that creates a dangerous level of STRESS
which WILL weaken you and lead to disease.
For example, 99% of people in America do not get enough sunlight. This lack of
sunlight creates a vitamin D deficiency, which is very STRESSFUL on the entire body
even though you do not feel this kind of STRESS. Because almost no one gets
enough sunlight, I believe most people need 5000-10,000 I.U. of vitamin D a day
(be sure to only use Vitamin D3). I take 10,000 I.U. myself daily.
Another virtually universal deficiency-based STRESS is nutritional. Even though most
people get far too many calories (energy) from food, 100% of people are NOT
getting enough nutrients. This creates a deficiency-based STRESS which handicaps
your cells and organs, including your brain, heart, lungs, liver, etc., from doing
their job. And that is a set up for disease.
The key principle to remember is that the most critical nutrient is the one that
is most missing. Whatever is most missing will cause the greatest STRESS and
thus the greatest problems.
While there are MANY common nutritional deficiencies, some of the most common
and serious nutritional deficiencies are food based trace minerals, essential fatty
acids (particularly the “Parent Essential Oils” rather than fish oil), inadequate
oxygen, vitamin D3, vitamin C, iodine, magnesium, niacin.

18. 18
A deficiency of any nutrient causes a tremendous STRESS in the body, which can
lead to virtually any disease.
Since it is impossible to get enough nutrients from food, in order to protect or
recover our health, we MUST use quality supplements, which will result in
healthier cells, which results in healthier organs, which enables the body to do
what it was designed to do—heal itself.
Assuming you are getting all you need from food is a deadly and false assumption.
So while we need to eat as well as we can, we must use high quality food
supplements as well. I personally take over fifty food supplements because I value
my health and longevity. That may seem extreme to you but it’s more fun than
chemotherapy and cheaper than a stay in the hospital or the cost of a funeral.

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PSYCHOLOGICAL STRESS
Psychological STRESS is the kind of STRESS most people think of when they think of
STRESS, even though it is just one of five different kinds of stress. Ultimately, the
source and root for all psychological or emotional STRESS is fear.
Usually people are not aware of the extent they are driven or controlled by fear.
We often use softer language, such as speaking of having a concern, worry,
anxiety, or just feeling stressed.
But the truth is that all these words are code words for being afraid. It is
somewhat of a cover-up, both to ourselves and to others. After all, who wants to
admit to being afraid and allowing fear to drive things?
What is fear?

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Fear is the emotion you generate when you anticipate some kind of pain. All
worry, anxiety, and STRESS that you feel are softer words to describe fear.
So in short, fear is the anticipation of PAIN, whereas in contrast, faith/belief is the
mindset of anticipation of GAIN (happiness is the emotion we create when we
anticipate gain).
Psychological STRESS is NOT based on what actually happens to you. It is based on
perception, i.e. on your interpretation of what happened or could happen in the
future.
Once you accept this fact, you are no longer doomed to feel like a helpless victim
to STRESS, because you realize that stress (and fear) is self-induced.
Because we create our own emotional STRESS by how we respond to our
circumstances, we also have the power to alter our perception so as to NOT create
STRESS and to recover quickly from it.
However, most of our psychological STRESS is not even conscious. That is why I like
the book, Beyond Willpower by Dr. Alex Loyd so much. This is by far the very
best book I’ve ever read on how to not just merely “deal with” emotional STRESS,
but how to DEPROGRAM your UNCONSIOUS STRESS on a cellular level so as to
create a default mindset of love, joy and peace. I HIGHLY recommend it to you!

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WHAT TO DO TO REDUCE STRESS & BUILD HEALTH
The comprehensive answer of what to do is in my book, How to Cure and
Prevent Any Disease. You will learn how to avoid and recover from all five
sources of stress using five different strategies (that correlate to the five elements
of Fire, Earth, Metal, Water and Wood in the Chinese medical model). These are
the five essential dynamics of vibrant health and longevity as described in my
book:
1. Living your life with a clear Purpose and Passion
2. Social connectivity; feeling valued and appreciated
3. Minimizing Toxicity and stress
4. Movement (regular and consistent)
5. Food and Nutrition
The shorter and broader answer in one word as to what to do, is LIFESTYLE, i.e.
live a healthy lifestyle that minimizes all five sources of STRESS. Putting it in a more
positive way, live a lifestyle that is alignment with a higher purpose, that includes
love/giving, moving, and optimal nutrition.
If you would like to read the rest of my book, The Single Cause and Cure for
any Health Challenge, request it and I’ll send it to you!
Now here are the 40 Ways to Kill STRESS Before it Kills You:
1. *Emotional STRESS
Release (ESR)
Emotional Stress Release (ESR) is an
amazing process that releases stress,
emotional blocks, trauma and pain.
This is a very powerful process, yet so
simple that it’s easily underestimated.
Use it on yourself and on others every
day for ANYTHING, as a stand-alone
process or in combination with a
complete Energy Health Care
balancing with a laser. It is like an
energy laxative for “mental
constipation.” Use ESR to clear up
mental or emotional “stuckness,”
anxiety, fear, nightmares, eliminate
headaches (90% of the time within 30
seconds), reduce the trauma and pain
from any physical injury (minor or

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major), any kind of mental or
emotional stress, helping recall (like
where you left your keys), difficulty in
swallowing, burns, noise or disturbing
music, stiffness, exposure to toxic
chemicals, etc.
With any problem, ESR is the first thing I
do, and I suggest you do it too.
How ESR Works
When we are under stress, the brain
shifts to a survival mode referred to
as the “fight or flight” mode. In this
survival mode, the body pulls blood
from the frontal lobes of the brain to
the back (the “limbic” brain) to
accommodate being able to act
quickly and reactively. Touching the
Frontal Eminences with your fingertips
shifts the blood from the back part of
the brain to the front part of the brain
(like a “manual reset” switch). The
result of this shift is that you are
moved out of “survival” (fight or
flight) mode so that you can think
more clearly, rationally and creatively.
Also, doing this process as soon as
possible can release most of the
biochemistry of trauma and stress
related to an incident.
The sooner after an “incident” you do ESR,
the faster it works, but it can also help on
injuries decades old.
Before you start doing ESR for
someone else, you may want to say
something like: “First I’ll ask you to
rate the intensity of the concern; then
I’ll put my fingertips on your forehead
and ask you to focus on the negative
aspects of it and create the worst case
scenario. Next I’ll ask you to focus on
the most positive outcome you can
imagine, and then I’ll ask you to put
your hand on your heart and focus on
feeling appreciated.
I’ll be asking you to focus on each of
these things until I notice a change,
so each part could last anywhere from
ten seconds to two minutes. Lastly,
I’ll ask you to re-rate the concern to
see if it changed significantly for you
yet. That’s about all there is to it.
Okay?”
The ESR Process in Three
Stages
(1. Cleaning up the Negative
Ask the person to focus on an area of
stress or pain (physical or emotional).
It could be in the past, present, or
future (anxiety or worry about the
future). If they have pain or an injury,
have them place a hand over that
area or get into the posture in which
the incident occurred. On the “stress
scale” ask them to rate it from 0 to 10
- where 10 is the most stressful it
could get and 0 means there is
absolutely no stress or discomfort.
Gently touch and “hold” on the slight
bulges (frontal eminences) on both
sides of the forehead, half way
between the eyebrows and the
hairline. Use the “flats” of several
fingertips on each side. Use the same
light pressure you would use if you
were touching your eyelids. While
holding these points, ask them to
experience the issue or stress from a
negative perspective (worst-case
scenario). It is best if they verbalize
this out loud, unless it is too private.
Ask questions to help them fully
explore the issue fully.

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Continue holding for 20-30 seconds or
until you feel a noticeable change,
whichever comes first. Usually you will
start to feel a pulse; in a few seconds,
they will synchronize. Initially you
may not even feel the pulses at all,
but it will work anyway. Many of us
press too hard at first; most people
need a little practice to develop the
sensitivity to feel pulses.
(2. Creating a Positive
Interpretation
While still holding the points, have the
person switch to thinking about the
issue from a positive perspective -
seeing something good coming from
it, or maybe something they could
appreciate about having overcome
this challenge. You can even create a
very positive interpretation that is
totally imaginary, so that the mind
has an alternative memory.
(3. Generating Appreciation
While still holding the points, ask the
person to put their hands on their
heart, breathe deeply AND SLOWLY,
and focus on a time when they felt
really appreciated.
Continue for a while longer, until you
feel it is complete (using your intuition
or watching for a noticeable change
such as an involuntary deep breath or
sigh).Remove your hands, and ask
them to take a deep breath and
re-rate the stressor on the 0-10 scale.
Ask if they feel that the process is
complete , or if they are at least
significantly improved. If they (or
you) feel the process is incomplete
you can either do some more ESR, or
go ahead and do the full EHC
balancing with the laser. You can even
test (asking a question) to see how
much longer they need you to do the
ESR.
Using ESR on Yourself
You can use ESR on yourself too! You
will have several opportunities each
day to use it (during/after any stress:
physical injury, work, driving,
etc.).Each of the steps below will
usually take about 10 seconds to a
minute.
The position: Gently rest your fingers
on your forehead. Or, to do it one-
handed: place your thumb or palm on
one side of the forehead and your
fingers on the other side. Breathe
deeply, inhaling through the nose and
exhaling through the mouth.1. Fully
experience the negative feelings. Do
not resist the negative—in fact it’s
better to fully explore and even
exaggerate them. Get it all out.
2. Shift to creating an alternative
interpretation that is positive, exciting or
funny. Just make something up.
3. Finish by feeling appreciation for
yourself in your heart (or going back
to a time when you felt really
appreciated by someone). I do ESR
every evening as I lie in bed as a
sort of clearing of the day, even if
nothing particularly stressful
happened.
Postural Balance Correction
1. Stand with your eyes closed
2. Relax and notice which direction
you start to fall—forwards or
backwards.

24. 24
3. Do ESR on yourself, thinking of
how your muscles are relaxing
and working together properly.
4. Repeat the relaxed standing test.
Now there should be no
movement in either direction. If
there is, do more ESR until you
are stable in a relaxed standing
position.
ESR Enhancements For an Even
Deeper Effect
[I seldom use this ESR enhancement,
but if needed, it can be VERY powerful
and releasing]
While doing ESR, ask the person some
or all of the following questions. These
questions are designed to assist the
person fully explore every aspect of
the issue so that it can be fully and
permanently dissolved.
1. What are your thoughts with
respect to _____ (the issue)? Are
there any others? (repeat until they
say “no”).
2. Describe your feelings with respect
to _____ (the issue). Are there any
others? (repeat until they say “no”).
3. What are your attitudes with
respect to _____ (the issue)? Are
there any others? (repeat until they
say “no”).
4. What are your points of view with
respect to _____ (the issue)? Are
there any others? (repeat until they
say “no”).
5. What are any decisions or
conclusions you made as a child with
respect to_____ (the issue)? Are
there any others? (repeat until they
say “no”).
6. Fully describe any sensations you
have anywhere in your body with
respect to_____ (the issue). Are there
any others? (repeat until they say
“no”).
7. If those sensations had a shape,
what would they look like?
8. Turn this issue into a physical
thing, and describe the color, texture
and smell and any other
characteristics.
9. What would you like to do with this
thing? Are you willing to do that?
10. In your imagination, do it now.
How does that make you feel?
ESR with Eye Rotation
While holding the ESR points with one
hand (or they can hold their own
points), have them follow your other
hand with their eyes as you move it in
one wide clockwise circle (lasting about
10 seconds), and then in a counter-
clockwise direction.
Each eye position seems to access and
balance different aspects of the memory.
Conclusion: ESR is one of the most
important techniques covered. You do
not need to make it complicated. Just
use it daily, even if you just use
certain components of it.
2. *Energy “Reset” Points
Here’s a second way to defuse stress.
The energy reset points are known as

25. 25
the K-27 reflex points. They are
similar to a master circuit breaker
that gets switched off when your
body is under more stress than it can
safely handle. It is like a safety or
protection mechanism. Also, when
you are feeling overwhelmed with
stress, one of the hemispheres of your
brain will become overly dominant,
which will disable the opposite
side to an extent. This decreases
“brain integration” which can
manifest with dyslexic patterns
such as reversing numbers or
letters, fatigue, a lack of coordination
and many other symptoms. Even
though your system will
eventually “reset” by itself, you
can immediately switch “the
power” back on manually by simply
rubbing these points for five to ten
seconds. This involves simply
vigorously rubbing the last
acupuncture points (the “K-27’s”) on
the Kidney acupuncture meridian.
Even more effective is to shine a
pointer laser for a couple seconds on
these points instead of rubbing them.
They are located on your chest in the
sternal notch, which is directly
beneath the collar bone and next to
your sternum. These points are
about one inch from the midline
of your chest, directly below your
eyes.
For best results, hold one hand
over your navel as you rub your
K-27 points.
You can do both at the same time or one at
a time which is what I prefer. I take a
few seconds to stimulate these
points every morning just to
enhance my brain integration and
whenever I feel overwhelmed with
stress, either from a crisis or just
an accumulation of stuff. This is
something that you can do before you
even get out of bed! Try it.
3. *Enhanced Brain
Integration
Cross crawling is another easy and
fun way to reduce stress and enhance
the integration of the right and left
hemispheres of the brain. Simply
march in place, swinging your hands
freely while you think of someone you
appreciate. Make sure that the arm
that moves up is opposite of the leg
that you are lifting. You can also cross
over with your arms and touch the
opposite knee with your hand. You can
enhance this by humming at the same
time.
Do this for 10-20 seconds at least
once a day, especially in the morning,
and anytime you feel anxiety,
pressure or stress. For a full extensive
brain integration (requires a partner
and about 10 minutes) that addresses
dyslexia and learning disabilities,
acquire my free Healing in Your
Pocket Manual.
4. *Enhanced Mental
Acuity
The lymph system is the drainage
system of the body. There are many
Neuro-lymphatic reflex points that
regulate the energy to various parts
of the lymphatic system. There is one
set that is especially useful for regaining
clear thinking, reducing overwhelm and
defusing “brain fog.” Massage for ten to

26. 26
thirty seconds the area between the
bone at the front of the shoulder joint
down along the outside of the breast
on the side of the chest (about four
inches).
Massage the posterior Neuro-
lymphatic points located just
under the backside of your skull
where it joins the top of the neck, about 2-
3 inches from the center line.
Improvement is usually instant
and often dramatic. Many other
Neuro-lymphatic reflex points that
relate to other organ functions
are located between the ribs
where they attach to the sternum
in the middle of your chest in front or
where they join the spine on your
back. These too can be rubbed. See the
Touch For Health Manual for more
information. Jumping on the
rebounder (mini-trampoline) or
ball in combination with this
technique gives you an even more
powerful effect (during, before or
after you do the points).
5. Reframing for Humor
When you feel stressed about a
situation, one way to eliminate or
reduce that stress instantly is to instill
humor into it. One way of doing this is
to look at your situation from a
perspective that is funny. Imagine
what an uninvolved outsider could see
about your situation that was funny,
and take on that perspective. How
could someone make a joke about
what to you seems so serious and
important?
A second way of defusing stress by
reframing for humor is to create in
your mind a video tape of what just
happened. Now alter it in some
creative way and watch it again
as if you were watching it as an
outsider in a movie theater. You could
view it backwards, or upside down, or
in altered colors such as bright neon
pink and green. Or make everyone
tiny, like ants, or whatever your
imagination can create. You can even
alter it by eliminating or adding
certain characters, such as aliens,
strange creatures, or whatever.
Basically create additional modified
versions of the event, which dilutes
the impact of the original
interpretation. Realize also, that the
“original version” that we normally
call “reality” is not accurate to begin
with, since it is your Interpretation of
what happened, and not what actually
happened. No one has a totally
accurate perception of any event.
6. *Reframing for Value
The sixth and perhaps the most
mature way to handle stress is to
choose to look at your stressful
situation or problem as an opportunity
to gain an invaluable lesson and as an
opening for a breakthrough. After all,
breakthroughs usually come out of
breakdowns! The most important
lessons of life are gained in the middle
of a stressful situation. Ask yourself
questions that demonstrate maturity,
such as,
“What can I learn from this that can
improve or change my life?”
“What advantage or good thing
can come out of this if I am
willing to see this from a different
perspective?”

27. 27
How about these questions to ask
yourself:
“How would my spouse (or best
friend) see this situation?”
“What is God’s perspective on this?”
or
“What if God really does love me, and
is somehow using this terrible
problem for my future good in a way
that I can’t currently see?”
One of the most critical values for life
is living out of a clear and compelling
purpose. NOT having a clear and
compelling purpose is itself a MAJOR
source of stress.
One of the best books on this is
the best selling book (over 30
million sold), The Purpose Driven
Life, by Rick Warner. I highly
recommend this book. It is
arranged to be read over 40 days,
one short 5-8 page chapter a day.
I read through it in this manner
three times in 2003, and now I am
going through it again in 2004. Of
course, it will not help YOU, if you
don’t read it. But what if you did read
it and in 40 days you had a new life—
a purpose driven life? So one of the
most effective ways to eliminate
stress is to first KNOW what your
purpose in life is, and to REMIND
yourself of that purpose in the
midst of a stressful situation.
Imagine how the current stressful
situation can possibly move you
toward fulfilling your life purpose.
Even if it is not obvious, or
APPEARS to be impossible, there
is a 100% chance that the current
stress CAN move you toward fulfilling
your life purpose, and in the end,
good can come from it. Here is a
saying that I have found to be useful:
In the end, if everything is not OK, it’s
not the end!
THE GENERAL THREEFOLD PURPOSE
OF LIFE
One of my mentors taught me that
there are three aspects to the purpose
of life:
1. Create and add value—i.e. to make a
meaningful difference
2. Learn and grow—so that you can be all
you can be
3. Enjoy and appreciate life—see
everything as a Gift from God
This has been very helpful to me, and
I believe it can be for you if you
embrace this.
Here is how I have stated my purpose
(mission) in life:
My purpose is to empower people to live
life fully, free of fear and full of faith.
My short version is this: I live to make
God happy!
So, what is yours? If you don’t know
yet, than create it, so you too can
have the advantage of living your life
out of purpose. Do it right now
(at least today)—create a “rough
draft” so you at least have
something from which to live. You
can always modify it, improve it
or even just start over in how you
write out your life purpose. I suggest
that you make it specific enough

28. 28
so that it is clearly yours and
ideally, is measurable.
E.g. a life purpose of loving or helping
others is probably too broad to really
provide you with a passion for living.
If you need help in creating your life
purpose, one of the best resources is
Cynthia Kersey’s book, Unstoppable.
You may want to visit her site at
www.unstoppable.net.If you choose to
live on purpose, your life will not
seem like a series of accidents! Living
on purpose (purpose driven) will
dramatically reduce your
experience of stress, while at the
same time, position you to live and
enjoy life fully.
7. *Freeze-Frame
These next two are Heart Math
techniques based on the amazing
HeartMath technology. This is very
powerful in defusing stress, especially
in a crisis. There are five simple
steps:
1. Recognize your feelings of stress
and “freeze-frame” them as you
would put your VCR on pause to freeze a
particular frame.
2. Focus your attention on the
area of your physical heart,
and breathe deeply, pretending
that you are breathing through your
heart. Do not move your chest as you
breathe. Instead, move your
diaphragm muscle (it feels like
you are moving your stomach) down
as you inhale and relax. Breathe this way
for ten seconds.
3. Recall a positive or happy time in
your life and mentally put yourself
back into that situation (re-experience
it). Or better yet, think of someone
you really appreciate, and feel that
appreciation from your heart. Do this
for at least ten seconds.
4. With your focus still on your heart,
ask your heart (or ask God through
your heart) what an alternative
perspective you could have on this
situation, and what response could you
have that was more efficient or
appropriate.
5. Listen to what you hear and act
accordingly.
8. Heart Lock-In
Focus your attention on the area of
your physical heart, and breathe
deeply, pretending that you are
breathing through your heart. Think of
someone (i.e. your spouse, God, your
best friend, etc.) you really
appreciate, and feel that appreciation
deeply from your heart. Get the
maximum benefit by doing this “Heart
Lock-in” procedure for 15 minutes as
you listen to Heart Zones music
developed by HeartMath. If you do
this for 15 minutes, the benefits will
last for four hours. For more
information on HeartMath, go to
www.heartmath.com.
9. *Hugs—Giving and
Receiving
Giving and receiving hugs is an
excellent way to reduce stress, either
during or better yet, as a preventative
measure. The experts say we need
twelve hugs a day to stay healthy.
Create a goal to give and get a certain

29. 29
number of hugs per day and keep
track to see how you are doing with
your goal. Doing this not only reduces
stress, it adds value and a sense of
worth to both yourself and to the other
person. A powerful illustration of the
power of human touch occurred the
first week of life in a set of twins.
10. Psychological
Reversals
A psychological reversal (PR) is an
unconscious state of mind that is the
opposite of what the person believes they
want. A psychological reversal is self
sabotage.
Most people who have had either
prolonged stress or an extremely
stressful event, such as a divorce or
traumatic experience will have a
hidden psychological reversal. For
example, someone says (and
consciously believes) they want to
lose weight. But when tested after
saying they want to lose weight, the
muscle unlocks! This means that on a
deeper level the statement is NOT
true -- a part of them (unconsciously)
does not want to lose weight.
Frequently with a serious disease
history, a divorce, a bad accident, or
the death of a family member there is
a psychological reversal. People can
become resigned to the stress and to
feeling overwhelmed.
According to Dr. Sheldon Deal, even
consumption of Trans-Fat (partially
hydrogenated oil) can cause
psychological reversal. On a conscious
level, a person may be doing
everything they know to lose weight,
or even be healthy in general.
But if there is a hidden psychological
reversal, they will never get the results they
say they want from a balancing (or from
any kind of treatment, therapy, dietary
supplements, exercise or eating plan). If
they do change, the results will only
be temporary at best. A reversal can
be very specific, it can be broad and
general, and it can range from minor
to major. You do not need to be able
to test to see if you have a
psychological reversal—if you suspect
that you MIGHT have one, just make
the correction. An example of a minor
PR would be when the muscle unlocks
on “I want keep my problem of always
procrastinating” and locks on “I want to
give up my problem of procrastination.”
Two examples of very MAJOR general
psychological reversals are:
The muscle unlocks on “I want to be
healthy” and locks on “I don’t want to be
healthy”
or “I want to be sick.”
Unlocks on “I want to live”
and locks on “I don’t want to live”
or “I want to die.”
This reversal could happen with any
habit or activity. Suspect a PR if you
feel really stuck, an energy balancing
does not work or last, or if something
is difficult to change (poor eating
habits, smoking, exercise, etc.). You
do not need to know for sure if you
have a psychological reversal before
you do the correction. Many
Psychologists who use this technique

30. 30
just routinely do the corrections for a
their list of common PR’s without
taking the time to test to see if the
patient even has them, just in order
to save time. You can do the same
thing.
Fortunately, the correction is easy to
do:
Psychological Reversal
Correction
1. Stimulate with tapping with the fingertips
of your other hand the midpoint of the
bone, between the first knuckle of the
little finger and the wrist bone. This is
actually the acupuncture point, Small
Intestines #4. If you did a karate
chop, you’d hit the target with this
point (the alternative to tapping on
this point is to shine a red pointer
laser on it; most psychologists who
use this technique use tapping; I
prefer the laser; both work).
2. While tapping, or with the laser on
this point, have the person say out
loud 3 times:
“ I am valuable and worthwhile, even
though I want to keep ____ (the problem)”
or “…even though I DON’T want to give
up _____ (the problem).”
3. Retest the statement.
The test should be as you would
expect it to be, i.e. they test “yes”
(locked) to wanting to give up the
problem and “no” (unlocked) to
wanting to keep the problem. The
psychological reversal will be
“reversed” back to normal. If it
returns later, just repeat the
correction.4. Now that the PR is
removed, do a regular EHC balancing
(see the free Healing in your Pocket
Manual for this advanced technique)
for the whatever goal you were
balancing for, e.g. losing weight, lack of
confidence, fear of rejections, fear of
heights, etc.
Have the person finish (as usual) with
cross crawl as they hum. Remember,
correcting a psychological reversal can
actually be done without doing the
muscle testing.
Other PR’s
(You can test for each PR specifically
or just do ALL of these which I
recommend) (Adapted from Instant
Emotional Healing: Acupressure for
the Emotions by George Pratt and
Peter Lambrou)
Global PR:
“I am valuable and worthwhile (V & W),
even with all my faults, defects, problems
and limitations.”
Keeping PR:
“I am V & W, even though I want to keep
(or need) this problem.”
Future PR:
“I am V & W, even if I will continue to have
this problem.”
Deserving PR:
“I am V & W, even though I don’t deserve
to get over this problem.”
Fear PR:
“I am V & W, even if I am afraid to get
over this problem.”
Safety of Self PR:
“I am V & W, even if it is not safe for me
to get over this problem.”

31. 31
Safety of Others PR:
“I am V & W, even if it is not safe for ____
for me to get over this problem.”
Not Possible PR:
“I am V & W, even if it is not possible for
me to get over this problem.”
Allowing PR:
“I am V & W, even if I will not allow myself
to get over this problem.”
Necessary PR:
“I am V & W, even if I will not do what is
necessary to get over this problem.”
Lack of Benefit to Self PR:
“I am V & W, even if getting over this
problem will not be good for me.”
Lack of Benefit to Others PR:
“I am V & W, even if getting over this
problem will not be good for _____.”
Unique PR:
“I am V & W, even if I have a unique block
to getting over this problem.”
Sometimes a person “needs” to keep
their disease or condition because
they are getting a big payoff from it
such as attention, safety, control,
sympathy, etc. You can test and
balance for this as well. Balance for “I
no longer NEED….”
Thirty More Short and
Simple Anti-stress
Techniques
Remember, for best results, before
you use a technique, be CLEAR as
to exactly what results you want,
e.g. “I am calm, relaxed and peaceful,
and I am thinking clearly.” Then rate
your current stress from zero to ten,
with ten being the highest level of
stress, and zero being zero stress.
Expect it to decrease at least 50%
to 100%. When you are done,
reassess your stress. If you are
satisfied with your improvement,
be thankful. If you are not satisfied,
do additional techniques until you get
your stress level to a zero or to
whatever is acceptable to you.
Many of the techniques you can
do in combination with each other
at the same time. And remember to
be thankful for your improvement.)
11. *Take several diaphragmatic
breathing through your nose,
SLOWLY—taking ten seconds or
longer on the exhale, ideally while you
hum. Do not let your chest expand—
let your stomach move out. As you
breathe, focus only on your breath,
visualizing the air as brilliant light
coming into your lungs. As you
exhale, visualize (imagine) that the
air is now dark as it carries out your
stress and emotional toxins. For more
information on the power and benefits
of deep focused breathing, see my
book, How to Cure and Prevent Any
Disease and the brilliant web site,
www.NormalBreathing.com
12. *Hold your breath for one minute,
or as long as you can, focusing on
who you most appreciate, or a time in
which you felt appreciated and loved.
When you can hold your breath
absolutely no longer, your first breath
will be really deep, and you will feel
re-energized, destressed and
refreshed.

32. 32
13. *Add or create value. Do
something thoughtful and nice for
someone. Think of a way to help
someone else in a tangible meaningful
way, imagining how they would
appreciate it. Write someone a short
note expressing you much you
appreciate them, and why. If there is
no one present at the moment (e.g.
you are by yourself driving), ask God
to bless someone who is special to
you.
14. *Rub your back (bare skin) with a
dry towel first thing in the morning to
create static electricity. Do this for at
least one minute vigorously as fast as
you can. The slight static charge you
build up helps dissipate stress and
inhibits the replication of viruses in
your body. Optional: hold your breath
for as long as you can while doing this
or better yet, hum.
15. Take some extra endocrine
(hormonal) support, such as an
adrenal glandular supplement. Better
yet, take a natural standardized plant
sterol dioscorea-based supplement.
Consider this your “edible health
insurance.”
16. *Laugh! Think of a funny or an
embarrassing experience. Tell a joke.
Watch a comedy. Smile and
remember to enjoy life and be
grateful.
17. *Get in the light—sunlight is best;
if this is not available, use a light box
18. *Get warm using a heating
blanket, down comforter, sauna, sun
bath or Biomat. Drink some hot tea.
19. Get in water—a warm bath, hot
tub, shower, swimming pool or ocean
20. *Get refocused on the positive
possibilities of the future by reviewing
your purpose in life and your top
three goals for the year. Have these
written and memorized. Go public
with them by telling others what your
purpose and goals are. Catch yourself
thinking about the future in terms of
negative possibilities (what could go
wrong—AKA as worrying), and
immediately switch from this fear
based mindset to a faith based
mindset that is positive and purpose
oriented. I recommend that you
facilitate that internal switch from a
negative viewpoint (your lower, fear
based FALSE self) to your TRUE self
by an external action such as
snapping your fingers. So if you are
feeling depressed, or negative, you
can just “snap” out of it, literally by
snapping your fingers, if this is your
intention.
21. Have someone (just ask!) give
you a 60 second scalp massage (then
give them one!). This will help de-
stress your entire body. You can also
brush your hair, preferably with a $3
or $4 old fashioned brush with
scratchy bristles. Really get to the
scalp (works better if you bend over
from the waist).
22. *Shine a red pointer laser into
your blood stream for sixty seconds.
Find your “jugular vein” in your neck
so you can feel the blood pulsing
under your finger tip when you apply
some pressure. Then apply the laser
to that point, pressing in slightly to
radiate your blood as it passes by.
This has a wonderful energizing effect

33. 33
on your blood, and among other
health benefits, relieves stress. You
cannot do this too often or too long. I
do it myself twice a day.
Even more beneficial is to shine the
laser into each nasal cavity because it
can more effectively reach the brain.
Learn more at www.mediclights.com/wp-
content/uploads/2013/07/Newsletter-07-13.pdf
& www.trulyheal.com/the-healing-power-of-light
23. *Do the first of the Fountain of
Youth Movements (spinning
clockwise), or better yet, do all five
(for a full description, see How to
Cure and Prevent Any Disease).
24. *Use music to defuse stress.
Listen to your favorite music, and
ideally, sing along or hum with it.
Enhance your musical experience
even more by expressing yourself
with your entire body by dancing to
the music. Perhaps better than
listening to someone else’s music,
make up your own melody either with
your voice or on an instrument; you
don’t need to make up words—you
can just make whatever sound you
like, E.g. la, la, la, or whatever. Allow
yourself to express yourself freely
with the music, going with the flow.
25. *Hum—to either existing music,
or to your own melody that you
create.
26.*Stretch your whole body, on the
floor or bed, for at least a minute or
more. You can at any time during the
day, stretch any part of your body,
like your arms, in any or better yet,
several positions. You can also stretch
at the waist by rotating your body
back and forth while breathing deeply.
A specific form of stretching that I
really like is called Hypertonics*. My
favorite one, that I do first thing in
the morning and the last thing at
night, and anytime I feel tension or
pain in my low back, is to stretch my
hamstrings (and indirectly stretch my
lower back muscles) in three different
ways.
1) Pull each leg toward your chest,
one at a time, pulling from above your
knee with your forearm on your thigh,
using your other hand to also pull on
your wrist.
2) Repeat, except this time pull your
leg toward your chest with your hands
just below the knee on the front of
your leg.
3) Repeat this again holding your
foot, ideally the ball of your foot. Hold
each position for 5-10 seconds while
at the same time you attempt to push
your leg away from your body, while
exhaling (do not hold your breath).
At the end of the exhalation, totally
relax your leg muscles, but continue
pulling toward your body for another
3 seconds, stretching your leg even
further, now that it is more relaxed.
Then repeat the process 2-3 more
times. You can do the same thing
(Hypertonics) with any muscle that
feels tight. E.g. you can instantly
relax tight painful neck and shoulder
muscles by holding your head down
on the left side with the left hand
while using your neck muscles to
apply pressure to pull it back up
(don’t let it actually move). At the end
of the exhalation, totally relax your
neck muscles, but continue pulling
toward your body for another 3

34. 34
seconds. Then repeat the process 2-3
more times.
The Spine-Flex is another stretching
movement that destresses the spine
by twisting both ends in opposite
directions. This is one of my favorites.
After doing this simple and easy
movement, you will probably feel an
inch taller and a lot less stressed. Do
this one by lying on your back with
your knees bent as far as you can
with your feet on the floor. There are
three movements involved in this
one:1. Lower your legs to one side, all
the way to the floor if you can, with
the knees still bent, and legs tight
together, not letting your knees or
legs slide. This means that the foot on
the opposite side of the direction you
are going will be lifted off the floor.
2. At the same time, keeping your
head on the floor, turn your head to
the opposite direction as far as you
can, rotating your head up away from
the rest of your body like you are
trying to look up over your head
(keeping your head on the floor).
3. At the same time, rotate your
hand so that the palm is up on the
side to which you turn your head. If
you can, keep rotating your hand so
that your thumb is pointing down
toward the floor and your pinkie up in
the air; at the same time, rotate the
other hand so that the palm is facing
down with your thumb pointing
toward your feet and pressing into the
floor. Note that you are always
turning your head and looking toward
the open palm and turning away from
the palm facing down.
Now reverse everything—turn your
head to the other side, while your
knees move up and to the opposite
side, as you reverse which hand is
rotating palm up. Go back and forth,
for about one minute or as long as
you can. I do this first thing in the
morning and last thing at night just
before I get into bed to keep my spine
flexible and limber, which improves
the nerve transmission through the
spinal vertebrae, which helps all my
organs work more efficiently. I
recommend immediately following this
with the sacral rock as described in
the next item.
27. *Rock in a rocking chair or swing
on a swing (while you sing, or at least
hum).You can also rock back and
forth on your back (sacral rock), with
knees bent. This stimulates the flow
of the cerebral-spinal fluid. The
movement is from your mid to your
low back. It is also good to rock side
to side for 10-30 seconds.
28. *Bounce on a rebounder (mini-
trampoline) or a large ball, or even on
the floor for 10 seconds up to 10
minutes. Doing it for just 10-30
seconds will make a noticeable
difference because it is helping your
circulation of both your blood and
your lymph! Plus it generates a
positive healthy stress and stimulation
for all your organs and every cell.
If you don’t have a large inflated ball,
invest in one, and more importantly,
use it every day (I use mine for 30-60
seconds minute several times a day. I
try to do it once per hour—I consider
this to be the most important exercise
I do. In addition to using your large

35. 35
inflated ball or rebounder, also just
jump/vibrate on the floor.
There are THREE ways you can
generate this healthy healing vibration
using just the floor. I do all three.
1. You can bend your knees just
slightly, and them move your
body up and down vertically as
fast as you can, about 3-4 times
per second, without your heels
leaving the floor
2. Keeping your knees locked, lift
yourself with your toes off the
floor, landing on your heels as
hard as is comfortable, 2-3
times per second. This helps not
only your lymphatic system, but
also provides a health stress to
your bones that will trigger your
body to strengthen your bones
as an intelligent adaptation.
3. Jump up OFF the floor as high
as you can for 10-20 seconds.
When I do this, I touch the
ceiling, usually 20 times
If you are unable to do any bouncing
on the floor or ball, then do your
bouncing ON YOUR BED.
29. *Drink a glass or two of water,
preferably, purified water, and ideally
structured Hydrogen (H9) water.
Sometimes this by itself can make a
huge difference (you need 8 glasses a
day of water—this is ESSENTIAL (this
does not include other beverages,
even though they may be mostly
water). When you are under stress,
you need even more water.
30. Massage your ears, from the
center outward for 30 seconds each
using your thumb and forefinger.
Make sure you get to every part of it.
This also has an energizing effect, and
is especially useful if you start to get
sleepy while you are driving, or
anytime you need a quick pick up.
31. Squeeze the tips of each of your
fingers for six to ten seconds each as
hard as you can without inflicting
pain. Be sure to cover the entire nail.
Better yet, have someone else do this
for you. I really find this relaxing
when my wife does this for me (and I
do it for her too!), often when we are
driving.
32. *Ask someone to rub your
shoulders, neck, feet or hands, or all
of the above. You can also do this on
yourself. For example, for your neck,
turn your head all the way to the
right, reach across your chest with
your right hand, and place it around
the left side of your neck (or shoulder
area). Slowly turn your head back to
facing forward, AS you drag your
fingers across your skin with as much
pressure as you can handle. Then
reverse this for the other side. Do this
as you breathe deeply, visualizing
“breathing in light” and “breathing out
the darkness”(stress) all the while
appreciating your tight muscles,
allowing them to relax.
33. *Do a polarity correction by
placing your left ankle over your right
ankle. Then place your right wrist
over your left wrist (or you can do the
opposite positions, as long as the
ankles are crossed opposite to your
wrists). Hold this position for one
minute while you breathe deeply from
your diaphragm (if you are breathing
correctly, your chest will NOT move—
your abdomen will. To enhance this

36. 36
technique even further, think of a
time you felt appreciated (Heart Math
technology, as in the Freeze-Frame
technique).
34. *Do an Alpha-biotics alignment on
yourself by lying face up on the floor,
with the sides of your hands (opposite
your thumbs) under the bottom of
your skull at the top of the back of
your neck. Create a firm grip, and
while you relax the rest of your body
and exhale, quickly push your hands
upward (away from your feet, no
away from the floor) as if trying to
lengthen your neck, with as much
strength and speed that you have. Do
this five to ten times. To enhance this
even more, when you are done, use
this stretching procedure. Slowly lift
your head off the floor slightly with
your middle fingers under the occiput
(the area that is at the bottom of the
skull at the top of your neck in back,
about one inch from the center of the
spine—both sides). Supporting your
head in this way allows for your head
to fall backwards slightly, and gently
stretches the upper spine. Now
breathe deeply 3-4times from your
diaphragm (if you are breathing
correctly, your chest will NOT move—
your abdomen will). You may feel a
stretching in your lower back, and
even some “popping” of your lower
back vertebrae (this is good!).35. Do
some Tai-Chi movements for a
minute, which are wide and very slow
circular movements with your arms,
legs, head and body. Just make up
movements, and do them very slowly.
You can get some ideas if you want
from books on this.
36. *Qigong is used by 200+ million
people in China every day. In various
forms, it is used in China as the
nucleus of a national self-care system
of health maintenance, as well as in
most of the hospitals as part of their
health care program. It is even used
to treat serious diseases such as
cancer, heart disease, asthma,
arthritis, AIDS, depression, pain, etc.
This is a system of removing stress
(internal energy blocks) so as to
enhance the flow of vital life energy,
which in turn enhances immune
system function and improves blood
circulation. According to Dr. Jahnke,
O.M.D., these are some of the
benefits from doing this daily:
Stimulates and nourishes the
body’s internal organs by
breaking down energy blocks
(internalized stress) and
increasing the natural flow of
your life energy
Enhances the efficiency of the
immune system by increasing
lymphatic fluid flow
Improves the resistance to
disease by accelerating the
elimination of toxic metabolic
waste products from the tissues,
organs and glands through the
lymphatic system
Decreases heart rate and blood
pressure and optimizes the
delivery of oxygen
Increases the efficiency of cell
metabolism and tissue
regeneration through increased
circulation of oxygen to the
brain, organs and tissues.

37. 37
The basic principles of removing
energy blocks are used in many
health care systems, such as
Chiropractic, Acupuncture, Qigong and
any form of Kinesiology, such as
Energy Health Care and Touch For
Health.
The following is an adapted segment
of Qigong that you can use on a daily
basis as another way of reducing
stress and doing daily self health care.
You can use this as a method of doing
a general or goal balancing. It can be
used standing, sitting, lying down or
while walking.
1) This is one of my favorite
exercises because I feel that I
benefit so much from it. I
normally do it every morning.
This one involves contracting
and relaxing all your muscles
with deep breathing. While
sitting or standing, place your
hands over your heart.
Think of your heart and generate a feeling
of appreciation during the entire exercise.
Inhale deeply from your diaphragm
and relax. As you slowly exhale,
slowly press your hands upward , as
high as possible, as if lifting a heavy
weight, contracting as many of your
body’s muscles as possible, including
the abdominal muscles, making your
stomach area hard, your the pelvic
region as well as your face (open your
mouth as wide as you can to contract
those muscles as well).
Once your hands are fully extended
above you, with all your muscles fully
contracted as tight as you can (from
your toes to your nose) and your
breath fully exhaled, relax just the
abdominal area so that you can pull
your stomach in as far as you can. If
you can, repeat that two more times.
Then as you slowly draw your hands
back to your heart, relax and inhale
deeply as you release all the tension.
Do this on one breath if possible, or
work up to doing it on one breath.
Now repeat this process, except this
time the movement of the hands is
forward as if pushing something heavy
away from you, contracting and slowly
exhaling as before; then relax and
inhale as you slowly return your
hands to your heart. Do this on one
breath if possible.
The third movement is the same except
that it is outward to the sides,
contracting and exhaling as before;
then relax and inhale as you return
your hands to your heart.
The fourth movement is the same
except that it is downward, contracting
and exhaling as before; then relax
and inhale as you slowly return your
hands to your heart. Repeat this
entire cycle of all four movements one
to three times, feeling appreciation from
your heart.
End this procedure by relaxing and
twisting your body at the waist 3-5
times, letting your arms swing freely,
gently hitting your sides. If you only
have a minute to do this, do it for just
a minute, or just for 20 seconds
(everything you do adds up, like
making a lot of small deposits into
your “Health Checking Account.” You
can do this in any position and adapt
it to any situation. You can do parts of
this procedure sitting at a desk, even

38. 38
with just most of your muscles
contracting. E.g. You can stretch out
just one arm at a time in front of you
or down to your side, tighten all the
muscles in your body that you can in
that position, along with the breathing
part.
(2. Your ears, hands and feet
are reflex microsystems. Apply
pressure to these areas, using your
thumbs and forefingers, with the
massage direction away from the
heart. Be sure to also squeeze the tips
of the finger and toes, especially on
both sides of the bottom of the nail
(this is where many of the meridians
begin or end). You can do this
frequently.
(3. In this exercise, you direct
your energy to your internal organs:
rub your hands together to create
heat—this concentrates energy in
your hands. Apply your right hand
over your liver (on the right) and your
left hand over your pancreas (on the
left). Move your hands continuously
circularly, breathing deeply,
visualizing your energy both
regenerating tissue and releasing
toxins.
Do the same procedure over your
navel/stomach and thymus area
(breastbone). Then do it over your
low back and kidney and adrenal
area. You can do this over any organs
you want to support and/or cleanse.
37. Dissolve a tablet of “Calming”
homeopathic remedy in your mouth
(made by BHI)
38. Put a few drops of the “Rescue”
remedy (Bach Flowers) under your
tongue
39. *Go outdoors and take a brisk
walk in the fresh air, preferably where
there are trees or water so that you
get the higher level of negative ions of
oxygen. While you walk, meditate on
what or who you most appreciate.
Last but not least…
40. *Connect with God as you know
Him (e.g. as your “higher power”, the
supreme Being, the Creator, or better
yet, as your personal Father). Read
the Bible; pray or better yet, ask
someone to pray for you. Meditate on
God and His Goodness and Greatness.
Here is a good promise: “In His
presence is fullness of joy” (Psalms
16:11).
Asking for and experiencing the
presence of God can quickly replace
stress and joy! One of many excellent
resources on connecting with God is
the web site,
www.PowerToChange.com.
Here are some of my favorite
passages that you can read or on
which you can meditate when you are
feeling stressed: Psalms 1; 23; 34;
37; 42; 62; 63; 91; Proverbs 2; 3;
Philippians 4:4-9; I Peter 5:7
****************************
Remember, even though all these
stress reduction methods are
EASY to do, they are also easy NOT
to do. Knowing about them will not
help you if you don’t use them. So do
yourself, your family and your

39. 39
future a huge favor and use at
least some of these everyday (I
do). I can’t guarantee that if you do,
you will live to age 100, but what if
you lived an extra 10 or 20 healthy
years?
If you don’t kill STRESS first, it will kill
you.
Honor yourself (and others) by being
responsible to do all you can to
enhance, maintain or regain your
health, as Solomon advised us 3000
years ago:
“He who does not endeavor to heal
himself is brother to him who commits
suicide.” Proverbs 18:9 (Septuagint
version).
So if you are not proactively “making
deposits” into your “Health Checking
Account”(healing yourself), you are
passively making withdrawals (killing
yourself).
Of course, in addition to these one
minute techniques, I strongly
recommend that you incorporate
other stress reducing practices into
your life on a daily basis, such as
living from your purpose and mission,
walking 20 minutes each day, living a
healthy lifestyle (including getting
enough sleep, eating healthy low
glycemic foods and Power Food—
Edible Health Insurance supplements,
etc.), taking time to enjoy things or
just having fun, believing for the best
(instead of worrying), doing volunteer
work, getting a massage once a
month, etc.
Thank you for doing what you can to
honor your “temple.” I trust that you
realize what is at stake in regards to
your health, and that you do all you
can, consistently, daily, to live a
healthy lifestyle.
Little things DO matter, because they
add up, either for your good or for
your harm. Remember, that
everything counts! Including YOU!
Please feel free to share these
ideas with others, because part of
your purpose for being here is to
make a difference for others.
Thank you for ALL you do to make
a difference for others!
Bonus Gift for You!
This “Mind Power CD” is one of the
most useful tools I’ve ever found for
reducing stress and creating healing.
It’s called Autogenics. It is a virtual
meditation short-cut that gives you all
the fantastic benefits of meditation
within seconds instead of taking hours
and years of practice, that I don’t
have time for!
It’s easy to use—I use this simple
Autogenics technique for 10-60
seconds, several times every day, and
especially when I feel any stress.
I’ve listened to this CD at least ten
times in order to retain all the ways to
use it; you will want to listen several
times.
My doctor friend is giving this away
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Get yours for free too at
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