Tag Archives: relaxation

Breathing for (really intense) stress relief

Posted on by
3

You might think you’ve got the whole breathing thing down. Maybe you’ve even tried the relaxation breathing technique posted on our blog. There are times, however, when cleansing breaths are not sufficient. During times of intense stress, try these techniques:

Ujjayi breathing. When done properly, Ujjayi (translated as “victorious”) breathing should be both energizing and relaxing. Breathe deeply in the belly, through the nose only for both the inhale and the exhale. The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out.

Alternative nostril breathing. Breathing through your left nostril is calming, while breathing through the right is energizing. Really! So, 1) Sit in a comfortable position, with your spine straight and shoulders relaxed. 2) Close the right nostril with your right thumb. Inhale through the left nostril then close the left nostril with the right pinky and exhale through the right side. 3) Repeat with the opposite side (close left nostril with left thumb, inhale; close right nostril with left pink and exhale). 4) Continue for 2 or 3 minutes minimum, alternating between left and right nostril.

Lion’s breath. To open the lungs and maximize breathing capacity while lowering stress, try the lion’s breath. Deeply inhale and exhale deeply with your tongue out, producing a loud roaring “ha” sound. Stretch your mouth wide open and extend your tongue as far as it will go.

“There is no need to go to India or anywhere else to find peace. You will find that deep place of silence right in your room, your garden or even your bathtub” (Elisabeth Kubler-Ross).

If you don’t mind looking a little silly, you might find that peace right at your desk. Perhaps you can share this blog with your office mates, so you’ll all be able to serenely imagine that the ocean or African jungle are nearby.

 

Want more ideas for kicking stress to the curb? Contact Humanergy.

Photo from istockphoto.


Stress relief at your desk

Posted on by
2

(This post is part of our series on managing stress. Many thanks to Launda Wheatley, a Humanergy associate who helps clients live calm, centered work and home lives.)

Don’t have time to head to the gym? While activity is probably the best stress buster, you can de-stress without a trip to the fitness center.

A simple, brief head and neck stretch can help you calm down, reduce muscle tightness and relieve pain.

CAUTION: As with any form of exercise or stretching, be careful. Don’t make rapid movements, and stop if you feel any pain. Consult your doctor before doing any type of movement if you have medical issues.

1. Close your eyes and breathe deeply through this entire stretch.

2. Roll your head in a gentle circle, with your shoulders down and relaxed. Slowly rotate your head again, this time in the opposite direction.

3. Lean your head gently to the right until you feel a gentle stretch. Hold for 5 seconds.

4. Bring your head back to center, and lean it gently to the left, feeling a gentle stretch. Hold for 5 seconds, breathing slowly and deeply.

5. Let your head dip forward until it feels heavy and relaxed. Hold for five seconds.

6. Now allow your head to tip back, just a little to open your throat, continuing to breathe slowly for 5 seconds.

7. Allow your head to dip forward, breathe deeply and open your eyes.

If you’re ready for the advanced course, try Men’s Health’s 7 Easy Stretches to Do at Work. Most can be done at your desk, and all are easy to complete at the office.

Another resource is Reader’s Digest office-friendly Stretching Exercises for Stress Relief, complete with helpful photos. My personal favorite is the finger stretch, which can be done anywhere and is remarkably soothing.

Even if you’re feeling cool and collected, you may be surprised by the changes after doing one minute of stretching at your desk. Your body and your brain will thank you.

 


Stressed? Breathe!

Posted on by
1

(This is part of the stress reduction series co-authored by Launda Wheatley, Humanergy’s resident wellness expert and mind/body guru.)

If you find yourself feeling tense, there is something you can do that is quick, effective and requires no special equipment. If you are like most people, you regularly breathe in short bursts, from the chest up. To reduce stress, the first step is to change the way you’re breathing.

Follow these easy steps for almost-instant stress reduction:

1. Breathe naturally for one minute, focusing only on your breath. If thoughts encroach, note them and go back to focusing on your breathing.

2. Notice how you are sitting, and sit up taller. Let any stiffness or tightness in your body fade away with each exhale.

3. Exhale longer, counting slowly to 6 for each exhale. Breathe in this way for several minutes.

Want a 5-minute guided breathing exercise? Check out this video by the Mayo Clinic.

Breathing deeply pays dividends over time – reducing stress, alleviating pain and improving sleep. It sure beats the method I often use to combat stress – working faster and harder. As Harry Emerson Fosdick said, “No one can get inner peace by pouncing on it.”

 

Need to create a happier work life? Contact Humanergy.

Photo from Raa_Szz on stock xchng

 


How do you end your day?

Posted on by
Reply

Much is written about how to start the day. Eat a good breakfast, exercise, revise your to-do list, etc. How you end the day is just as important, if not more so. A good night’s sleep is essential for you to operate at your best. In fact, Margaret Heffernan wrote in Inc., if you lose just one night’s sleep, your cognitive ability is on par with someone who is legally drunk. Too little sleep also promotes the consumption of too much sugar, because your body over-reacts to reduced glucose going to the brain, a by-product of sleep deprivation.

If you don’t want to be chunky and ineffective, try these tips for a better night’s sleep:

Wrap it up with a plan. To begin the end of the day, make sure you know what your priorities for tomorrow will be. Then, to the best of your ability, turn off your work brain.

Unplug. This is always advised, but rarely done. Your final hour before bed should be “sans electronics.” Don’t surf the net or watch TV. Sorry, electronic junkies – between the bright light and the stimulation, these activities don’t promote restful sleep. Try reading, journaling, deep breathing or taking a bath instead.

Focus on the positives. When my daughter was younger, we used to snuggle in bed at night and tell each other about our favorite part of the day. That is a ritual worth recovering. Even if you decide not to share it with some else, you can always repeat Dr. Seuss’ famous words:  Today was good. Today was fun. Tomorrow is another one.

Do something outward-focused. The best part of your day might be the 15 minutes you take to write a note to your mom or to a colleague outlining specifically how much she makes work enjoyable. Doing something nice for someone else gets you out of your own head. Then you can lay your head down on that pillow and have a great snooze.

Sweet dreams.

 

 

 

 


Can you really get away from it all?

Posted on by
Reply

beach1Has the recession claimed another victim – the vacation (or as Humanergy’s Aussie/Brit contingent says, “holiday”)? The American Management Association’s newsletter recently featured an article by Challenger, Gray & Christmas, Inc., titled, “Recession Vacation: Have Fun but Stay Connected.”

The basic message of the article is to take that vacation, but stay connected via cell phone, pda, computer, fax or whatever it takes to show that you’re still committed and in the game.

This is probably good advice, but there’s a caution there too. There is a risk that we’ll default to “job protection mode” and never take a break. Do we really want people who haven’t taken time to recharge in years making critical decisions for our organizations?

Maybe the recession does mean we need to rethink the way we get away from it all. We’re not talking about a month, or even a week of disconnection. (And no subterfuge, such as allegedly “hiking the Appalachian trail!”)

How can you refuel and recharge, while making sure that you keep the work fires burning?

  • Plan. What types of situations do you need to be involved with, and what can be handled by others? Are you to be contacted only if A, B and C happen? Make it explicit.
  • Make sure people know how best to contact you. There are very few places in the world where you cannot be reached. Make sure that you are accessible in case of emergencies (or other scenarios covered in the plan).
  • Do the right stuff. Do you need to relax on the beach, or would a more active vacation give you an energy boost? Do you need to go far away, or does long-distance travel wear you out? Do you want to be alone or spend time with significant others?
  • Don’t be accessible 24/7. Honestly, the world won’t come to an end. Your employees may even surprise you with their ingenuity and innovation in your absence.
  • Go. Plan a day, a weekend or some amount of time that gives you space.

Still don’t think you need a break? Take it from the Mayo Clinic. The impact of simply “living to work” on your health, productivity and relationships is well-documented.

So take that holiday, keep in touch when you need to, and enjoy some uninterrupted time. Trust your employees to live without you for a while.

If you can’t count on your people to step up to the plate, then you have some work to do before you can take time off. Step one of that work involves  introspection. Are your people unable to cope without you, or are you unable to let go?

Have a question or want some input from Humanergy about this topic? Contact us and we’ll get right back to you!