A new survey says most companies do not adequately address the mental health needs of their employees.

Employers Losing War on Stress.

Stress in the Workplace: A Costly Epidemic

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.

More from Fairleigh Dickinson University

Belly breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

1. Sit in a comfortable position.
   

   Belly Breathing

2. Put one hand on your belly just below your ribs and the other hand on your chest.
3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.

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.

1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.
2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
3. Hold your breath, and silently count from 1 to 7.
4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.
5. Repeat 3 to 7 times or until you feel calm.

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:

• REDUCE

-         stress

-         tension

-         tiredness

-         anxiety

-         and nervousness

• IMPROVE your sleep and
• BOOST your immunity

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.

Breathing Exercise 1: Seated exhalation

Benefits

• Expels stale air & impurities from your lungs & blood
• Clears your nasal passages & sinuses
• Floods your system with fresh oxygen
• Energizes & balances your system
• Tones your nervous system

Tips

• Do not take in full deep breaths during this exercise. Only fill your lungs about ½ way to prevent hyperventilating.
• Use this exercise first before beginning other breathing exercises.
• If you only have time to do one exercise, this is a good one to do.
• This exercise can be used whenever you feel tired, stressed or anxious.
• It is also a good early morning exercise.
• If you feel dizzy, stop & take a few slow, deep breaths.

How

Begin with a complete exhalation.

1. Best done sitting, but can also be done standing or lying down.

• Sit on the front edge of a firm but comfortable chair.
• Keep your back straight and your hands on your thighs or knees.
• Look straight ahead.
• Relax your shoulders.

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.

• An exhalation followed by an inhalation totals one round. Try and do 10 rounds to begin. Build up to 3 sets of 10 rounds, 2-3 times a day. In between each round and at the end of the final round take a couple of slow, deep breaths to balance your breathing.

Do Breathing Exercises at Home
or Work for Better Health!

Thanks to Chinese Holistic Health exercises

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:

1. more air is taken in with each inhalation
2. the movement of the diaphragm expands the lower part of the lungs bringing in more venous blood to be oxygenated and improving circulation in general.
3. the internal organs are gently massaged by the up and down movement of the diaphragm
4. the solar plexus, an important nerve center, is benefited by the movement of the diaphragm.

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.

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.