Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to reduce stress levels with breathing.
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Physical Fitness at the Workplace - Stress Reduction and Breathing Yes I know the meeting starts in five minutes. I’m dancing as fast as I can. I’ll be right there with the report. Reports, projects, phone calls, meetings, deadlines, it never ends. Stress is everywhere especially in the work place. However, not all stress is bad. Positive stressors can provide interesting challenges promoting motivation and growth. The problem is when demanding stressful situations build up overtime and are left unresolved. Then stress becomes unhealthy. Stress weakens the immune system and many times it’s the precursor to disease. And on a day to day level millions of people in the workplace are experiencing pain, stiffness and tension in the neck and the shoulders due to stress. So what can we do to alleviate stress in the workplace? In the previous I discussed the need to take regular stretching breaks to help decrease the stress response and to reduce muscle tension. That’s very important. However, a secondary way I’ll discuss in this segment is simply breathing. We need to practice mindful, deep breathing. It’s not to be underestimated. We tend to breathe too fast and too shallow and by doing this we don’t reap the many health benefits of deep breathing. Deep breathing exercise serves as a natural tranquilizer for the nervous system and it can lower blood pressure, calm a raising heart and help the digestive system. It also positively affects our emotional state and mood and more oxygen to the body means more energy, less fatigue. Maybe we should set our watches for our three-clock breathing session so we can avoid that three o’clock slump that’s so common. The bottom line, this breathing technique will help you have a more productive work day. The technique is simple. Everyone can do it. No equipment is needed and it takes very little time. It could be done anywhere in any position seated or standing and especially we should do it when facing a tense situation. I encourage you to do this at home or even in the car, even if you’re having trouble sleeping. It can help you fall asleep as well. Okay we’re going to try this particular demonstration standing but then eventually you’re going to end up doing this in the chair. You’re going to be doing this at your desk obviously to release that tension. So you want to inhale for the nose. Now when you inhale, go ahead and start with the count of four. It’s a good idea to start there. And then you hold it for a count of five and you blow it out for a count of six. Let’s do it again. Practice gets close to perfection. Inhale for a count of four, hold it four five and blow it out and watch me, I’m going to blow it out for count of six and then watch what’s happening here. I’m working my abs too. I’m working the muscles in between my rib cage. Let’s do it again. Inhale, fill up those lungs hold it and then exhale, slow and controlled. Inhale for a count of four, hold if four five, exhale for six. We’re going to take this breathing technique and we’re going to now apply it in a seated position. So go ahead and join me in your chair. And now we’re going to apply this release of tension. So inhale through the nose for a count of four, hold if for a count of five and blow it out for a count of six through the mouth. We’re going to do a few of these so you get a good handle for them. Take it in through the nose, count of four, hold if four five, exhale every vestige of air out of you, out of those lungs for a count of six. Again we’re going to direct attention here to the intercostals muscles in between the rib cage. Here we go inhale, hold, exhale, nice and slow. After awhile you don’t have to count. You’ll just know. You’ll feel. You’ll know the tempo. You’ll know how many seconds you should hold it. Inhale, hold, exhale, don’t you feel better already? As you develop this breathing technique, don’t allow other people to minimize or downplay your positive approach to controlling the stress in your life.

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