This new blog is dedicated to bringing tools to our readers which will assist in reducing the effects of stress, such as
Here you will find stretching exercises which can be done throughout the day, whether at your desk, at home or even in your car.
Please let us know what you find helpful, confusing or missing in these pages/posts.
From Inc.com
A new survey says most companies do not adequately address the mental health needs of their employees.
Interesting article on stress in the workplace. ~
by Rebecca Maxon
Three out of every four American workers describe their work as stressful. And the problem is not limited to these shores. In fact, occupational stress has been defined as a “global epidemic” by the United Nations’ International Labor Organization.
While the physical effects of this epidemic are often emphasized, the economic consequences also are alarming. Workplace stress costs U.S. employers an estimated $200 billion per year in absenteeism, lower productivity, staff turnover, workers’ compensation, medical insurance and other stress-related expenses. Considering this, stress management may be business’s most important challenge of the 21st century.
These exercises are taken from WebMD. They are an extension of the simple breathing exercise posted previoiusly.
Belly breathing
Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.
Belly Breathing
Do this breathing 3 to 10 times. Take your time with each breath.
4-7-8 breathing
This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.
Meet Woody
Mindful breathing is the simplest way to reduce symptoms of stress. There is no equipment required and the techniques are really quite simple.
Regular breathing exercises can:
- stress
- tension
- tiredness
- anxiety
- and nervousness
This first breathing exercise focuses on exhalation to expel stale air from your lungs, and increase oxygen intake. You should feel its relaxing effects immediately.
Benefits
Tips
How
Begin with a complete exhalation.
1. Best done sitting, but can also be done standing or lying down.
2. Exhale forcefully through your MOUTH to empty your lungs. At the same time contract (tighten) your abdominal muscles and bend forward. This helps to expel the air.
Inhale and fill lungs 1/2 full.
3. When your lungs are totally empty; immediately relax your abdominals and gently inhale through your NOSE as you sit back up. Inhale till your lungs are no more than ½ full, then immediately start exhaling again through your mouth.
A musician friend of mine, LeRoy White, is one of the great lights of joy in this world. Using sampled synthesized music and incredible percussion, LeRoy creates infectiously joyful music that gets his audience up, moving and singing. One of my favorite songs of his is “Breathe and Smile”. The words tell us that therein lies the secret to an enlightened life. I think he is really on to something.
Humans breathe approximately 20,000 times per day. How many breaths are we aware of? Almost all of the enlightenment traditions begin their practice with mindful breathing.
There are numerous breathing exercises that can create a myriad of results; from relaxation to shifts in consciousness. Yet, most of us rarely are even aware of our breathing unless we find ourselves short of breath from some unaccustomed exertion or stress.
Often stress will cause one to hold their breath. Many of us breathe with only the upper portion of our lungs when under stress. This form of breathing called “High Breathing” or “Clavicular Breathing” is the least desirable form of breathing as it uses the upper lobes of the lungs which have only a small air capacity. It is marked by a fairly rigid ribcage and little expansion of the ribs. High breathing involves raising the shoulders, collar bones and ribs while the abdomen is held rigid or restrained by tight clothing or a tight belt around the midsection of the body.
Low breathing refers to breathing primarily in the lower part of the chest and lungs. Often used when we are sleeping, low breathing involves moving the abdomen in and out and the diaphragm lifting and lowering. It is often called “Diaphragmic Breathing” or “Abdominal Breathing”. To accomplish low breathing, gently press your abdomen out with each inhalation and allow it to return to its normal position when exhaling.
Middle breathing exhibits some characteristics of both low and high breathing. As in high breathing, the ribs rise and the chest expands somewhat, while the abdomen moves in and out a little bit and the diaphragm rises and falls a bit. Also called “Rib Breathing” or Thoracic Breathing, middle breathing expands the ribs and chest sideways. It is better than high breathing, but far inferior to low breathing.
Low breathing is the superior form of breathing for four reasons:
Following posts will give step by step guidance for breathing exercises ranging from very simple exercises that are designed to be done in a minute or two, to longer meditational exercises.
If you would like more information about breathing exercises I suggest Dr Andrew Weil’s article at http://tinyurl.com/4r49bz.
From HolisticOnline.com (http://www.holisticonline.com/massage/mas_workplace.htm)
One of the main contributors to our everyday stress is our workplace. 70% of workers surveyed by a national survey stated that their job is very stressful. Stress is the #1 cause of disability. It costs employers billions of dollars a year on lost productivity and healthcare costs. (You can learn more about stress in our section on stress management.) Since workplace is stressful, it seems commonsense to provide some means of stress relief at the workplace. More and more employers are recognizing that a regular massage can reduce the physical and mental effects of stress, thus reducing burnout and stress related diseases.
“More and more companies offer massage therapy not only as a perk, but also to increase their employees’ productivity and morale,” said E. Houston LeBrun, president-elect of the American Massage Therapy Association (AMTA). “You get immediate results — the employees experience stress reduction and greater satisfaction with their jobs.”
Indeed, studies have shown that massage improves bottom line of employers. A study by the Touch Research Institute at the University of Miami found that after five weeks, a group of 26 employees who had twice-weekly, 15-minute massages in the office fared better than a control group of 24 employees who were just told to close their eyes and relax. The massaged group experienced reduced stress and improved performance, while the control group did not. Using electroencephalograms (EEG), researchers measured alpha and beta waves in both groups, and found massage recipients to be more alert. Stress hormones in the saliva of the massaged group were lower than in the control group. The massaged workers completed math problems in half the time as normal and with half the errors they had before they were massaged. The math skills of the control group did not improve. The massage recipients also said they were less fatigued and more clear-headed.
Every year, more companies are heeding the call. There are no statistics on the number of companies that offer massage therapy onsite, but those that have offered it include law firms, hospitals, manufacturers and major corporations, such as Boeing, Apple Computer, PepsiCo, Sony Music and United Airlines.
Most companies contract with massage therapists who schedule appointments with employees during breaks. The recipient is seated in a specially designed chair which allows the therapist to work on the back, neck, shoulders and arms addressing the common problem areas of today’s workers. There is no oil used and the worker is fully clothed. The massage session usually lasts 10- 15 minutes, the time for a coffee break.