As our society evolves, so does the demands on the people that live within it. That often means higher expectations at work, more pressure, more stress, and all the negative side effects that more stress brings about.
Oftentimes, we experience the stress reactions as habitual patterns that no longer can be differentiated from our everyday existence. In other words, stress becomes our “normal” state without us even knowing it. HOWEVER…this does not need to be the case! As with any change of habit, awareness needs to be present for any sustainable change to occur.
Lets take an example from someone who works at a computer with a demanding boss. We are often asked to do multiple things at once, after all, we are a multi-tasking society! You may need to distribute an email to a client, send a progress report to a boss, and turn in an expense report all by the end of the day…and its 4:50!
What does your body look in this situation? Are your shoulders up by your ears or relaxed? Is your breath deep and relaxed or is it constricted and shallow? Is your mood calm or anxious?
There is obviously a strong connection between the mind and body, when we have consistently negative moods, our body exhibits imbalances in the form of muscle tightness, compromised immune system, and even disease. However, by brining awareness to our mind, breath, and body, we can begin to shift our reactions to life’s inevitable demands and in turn affect positive change in our mind and body.
The Breath as a Bridge Between the Mind and Body
The breath acts as a bridge between our mind and our body. The tense shoulders from rushing to finish the emails under time pressure, can lead to a shallow breathing pattern in the chest, which then can affect the mood state turning into a feeling of anxiety or other detrimental emotion. Are you able to leave that anxiety/frustration/burnout/etc. at work or do you take it home with you? Instead of unintentionally allowing the tight shoulders and demands at work to turn into an emotional end result that you are not happy with, brining awareness to your particular response to situations and choosing new behavior, can lead to a more balanced stance towards your work and better boundaries with your emotions.
Using the Breath to Break the Stress Cycle
Take time to notice if your shoulders are completely relaxed or if they are tense and up closer to your ears. The first step is to notice where you hold your stress in the body, and then engaging in practices that help to alleviate that stress. When you are in your car leaving work, or some other private space after being triggered by a boss or a stressful situation at work, try these simple breath techniques. Try each one and see which is best suited for your personality and your needs.
1. Inhale and lift your shoulders up by your ears, and as you exhale slowly allow the shoulders to descend down and let out a deep sigh. Be as loud as you need to be given what you need to let go of and the amount of privacy you have. Repeat this 3-6 times or as much as you need to let go of some tension. Make your breaths very deep and long, slowly releasing as much tension in your body as you can.
2. Do the same inhale and bring the shoulders by the ears, but this time allow the shoulders to drop suddenly and say “ha” as they drop down. If this feels too forceful, stick with the first technique. Sometimes this drastic change from shoulders up to down, really shows the stark difference between holding tension and releasing and allows you to break up some of that stuck energy in your shoulders.
3. The last technique begins like the first two, but instead of saying “ha” once, you say “ha” and bounce your shoulders 5 times and say “ha” each time. Try this by yourself, or in public if you are open like that 
, and allow the “ha’s” to turn into a belly laugh where you relax your face, relax your shoulders, and reframe your perspective on the situation.
Of course these techniques are not going to “solve” your stress problems, but they do give you a way to bring awareness to how you hold your body as well as ways to help dissipate stress once it becomes apparent to you. From this calmer space you can take more perspective on some deeper patterns contributing to your stress such as being a perfectionist, not being able to say no, poor time management, etc.
Office Ergonomics
Office ergonomics are also a contributing factor to work-related body tension. Here are some quick tips to a balanced work station:
1. Sitting at your desk, close your eyes, lift your heart and descend your shoulders, and sit straight and tall in your chair. Allow your head to be directly over your shoulders and look straight forward (even though your eyes are closed). Then gently open your eyes. You should be looking at the center of your computer screen from this position. It allows the neck to sit directly on the shoulders rather than slumped forward and down. Place a couple books or other props to get the screen to this level.
2. Have your knees be below your hips in your office chair. This may mean that you need to raise your chair up higher and perhaps have a foot rest that is angled towards you. If you have a ergonomics department at work, call them! If not, be creative and simply sit the chair a little higher, sitting closer to the front of the chair so your knees can be below your hips. This allows your spine to be more effortlessly straight.
3. A final tip is to make sure your elbows are by the sides of your body as you type. If the elbows are forward of the sides, you are also bringing your shoulders forward and creating stress on the upper back. This stress then affects the muscles at the base of the neck and causes more strain in the body, which leads to shallower breath, which leads to emotions you don’t want, and on the story goes.
4. A final tip would be to practice the above breathing techniques to relax the tension that is present and bring more awareness to your body to not allow existing stress to get worse. This is of course a continual practice, but the longest journey starts with a single step. You can begin to make a shift in how you feel at work. I will be filming a short video for yoga at work in the September issue of my newsletter, “Life as Practice” so be on the look out for that. If you have not subscribed to my newsletter yet, you can by going to www.integralwellnessmb.com/Newsletter.html I will also continually be having more info on how to stay as balanced as possible at work through different practices and awarenesses.
My plan is to make these posts a bit shorter in the future, there is just so much to say. I plan to post again by the end of the week with some more tips to help you live a more balanced, passionate, and radiant life. I hope you are having a beautiful day!
In peace,
Mike
-
Recent Posts
Recent Comments
Archives
Categories
Meta
I agree with most of your points, but a few need to be discussed further, I will hold a small talk with my partners and maybe I will look for you some suggestion soon.
You got a very good website, Glad I detected it through yahoo.
This page appears to get a good ammount of visitors. How do you advertise it? It offers a nice individual twist on things. I guess having something authentic or substantial to talk about is the most important thing.
I was just looking for this information for a while. Almost one hours of online surfing, finally I got it in your site. I wonder why search engine don’t show this type of useful websites in the first page. Most of the time the first few sites are garbages. Maybe it’s time to try other search engine.
I like forgathering utile info, this post has got me even more info! .
Great post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!
I’m having a small annoyance. I cannot subscribe to your rss feed for some reason. I’m using google reader by the way.
I love the look of your website. I recently built mine and I was looking for some ideas for my site and you gave me a few. Can I ask you whether you developed the website by youself?
Straight to the point and well written! Why can’t everyone else be like this?
I was looking through some of your posts on this site and I believe this internet site is real informative! Retain putting up.
I would like to consider the chance of thanking you for that professional direction I have continually enjoyed checking out your site. I am looking forward to the commencement of my university research and the general preparing would never have been complete without checking out this site. If I could be of any assistance to others, I will be ready to help by way of what I have discovered from here.
Very interesting details you have noted, appreciate it for putting up.
Its fantastic as your other blog posts : D, thankyou for putting up. “There’s no Walter Cronkite to give you the final word each evening.” by William Weld.
Just to follow up on the up-date of this topic on your blog and would want to let you know how much I loved the time you took to create this useful post. In the post, you actually spoke on how to definitely handle this issue with all ease. It would be my pleasure to gather some more strategies from your website and come as much as offer other individuals what I discovered from you. Many thanks for your usual terrific effort.
I love the look of your website. I recently built mine and I was looking for some ideas for my site and you gave me a few. May I ask you whether you developed the website by youself?
Undeniably consider that that you stated. Your favorite justification appeared to be at the web the easiest factor to be mindful of. I say to you, I certainly get irked at the same time as other folks consider worries that they plainly do not recognize about. You managed to hit the nail upon the highest and also defined out the whole thing without having side effect , other people can take a signal. Will likely be again to get more. Thanks!
I wanted to check up and let you know how great I treasured discovering your website today. I would consider it the honor to work at my company and be able to operate on the tips discussed on your web-site and also engage in visitors’ feedback like this. Should a position involving guest writer become on offer at your end, remember to let me know.
I like the efforts you have put in this, regards for all the great blog posts.
I would like to consider the opportunity of thanking you for that professional assistance I have constantly enjoyed browsing your site. I’m looking forward to the actual commencement of my college research and the whole preparation would never have been complete without browsing your website. If I can be of any assistance to others, I would be glad to help via what I have discovered from here.
I’ve said that least 3409384 times. The problem this like that is they are just too compilcated for the average bird, if you know what I mean
Pingback: I've said that least 3409384 times
There is noticeably a bundle to know about this. I assume you made sure good factors in features also.
Woah! I’m really enjoying the template/theme of this blog. It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between user friendliness and visual appearance. I must say that you’ve done a great job with this. Also, the blog loads very fast for me on Firefox. Exceptional Blog!
you will have an awesome weblog here! would you wish to make some invite posts on my blog?
I’m going to say what everyone else have not said above, but i must say , that you’re genuinely well-informed.I cannot believe how much of this I just wasn’t conscious of .Thanks a ton for posting more information on this matter for us .I’m truly thankful and really satisfied.
Its excellent as your other content : D, thankyou for putting up. “Reason is the substance of the universe. The design of the world is absolutely rational.” by Georg Wilhelm Friedrich Hegel.
Pingback: Handy Tarif
There are some interesting deadlines in this article however I don抰 know if I see all of them heart to heart. There may be some validity however I will take hold opinion till I look into it further. Good article , thanks and we wish more! Added to FeedBurner as properly
Your page looks a bit strange when i use my mobile chrome browser on my htc. You want to check that please.
Thanks for the writeup. I definitely agree with what you are saying. I have been talking about this subject a lot lately with my father so hopefully this will get him to see my point of view. Fingers crossed!
many thanks for the data
I appreciate, cause I found just what I was looking for. You’ve ended my four day long hunt! God Bless you man. Have a great day. Bye
I adore foregathering utile info, this post has got me even more info! .
Thank you so much pertaining to giving me an update on this theme on your web site. Please know that if a fresh post appears or if perhaps any improvements occur on the current submission, I would want to consider reading more and focusing on how to make good using of those tactics you reveal. Thanks for your efforts and consideration of other men and women by making this web site available.
Congratulations on possessing certainly one in every of one of the most subtle blogs Ive arrive throughout in a while! Its simply superb how much you’ll be capable of take into account away from a factor mainly simply because of how visually gorgeous it is. You’ve place collectively a fantastic weblog web site space –great graphics, movies, layout. This is actually a must-see web site!
Real fantastic information can be found on website.
I’ve to confess that i generally get bored to read the whole thing however i think you possibly can add some value. Bravo !
Pingback: how to service a car
Thank you so much pertaining to giving me an update on this issue on your web-site. Please realise that if a new post appears or in the event that any changes occur with the current submission, I would want to consider reading a lot more and focusing on how to make good usage of those strategies you share. Thanks for your efforts and consideration of other individuals by making this website available.
I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz reply as I’m looking to construct my own blog and would like to know where u got this from. thank you
Thanks for taking the time to discuss this, I feel strongly about it and love studying extra on this topic. If attainable, as you achieve experience, would you thoughts updating your weblog with additional data? It is extremely useful for me.
Loving the information on this internet site, you have done outstanding job on the posts.
Congratulations on possessing actually one in all some of the sophisticated blogs Ive arrive throughout in a while! Its simply wonderful how a lot you’ll have the ability to think about away from a thing principally merely because of how visually gorgeous it is. You’ve place collectively an awesome weblog web site house –great graphics, motion pictures, layout. That is definitely a should-see website!
Hello, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of spam comments? If so how do you reduce it, any plugin or anything you can recommend? I get so much lately it’s driving me insane so any assistance is very much appreciated.
I’ve not too long ago began a weblog, the data you provide on this site has helped me tremendously. Thank you for all your time & work.
Pingback: auckland lighting
Pingback: persian rugs
Pingback: it services boston
Pingback: generators direct
Pingback: patio gazebos
Pingback: salons in lancaster pa
Pingback: computer repair bethesda md
Pingback: picket fence
Pingback: chiropractor denver co
Pingback: presentation coaching
Pingback: garden pergola
Pingback: motels in hershey pa
Pingback: lyophilization
Pingback: amish lancaster
Pingback: it consulting denver
Pingback: pc repair columbus ohio
Pingback: pool house
Pingback: copper cupola
Pingback: executive suite
Pingback: homes for sale nashville
Pingback: oak furniture
Pingback: resort in curacao
Pingback: things to do pa
Pingback: it support chicago
Pingback: indiana home mortgage
Pingback: homes for sale in lancaster
Pingback: restaurants lancaster pa
Pingback: residential mailing list
Pingback: el paso pc repair
Pingback: car insurance lancaster pa
Pingback: http://www.blife.bg/forum/index.php?action=profile;u=11380
Pingback: Stromrechner
Pingback: http://cmepsychcast.mblcommunications.com/smf1/index.php?action=profile;u=59230
Pingback: Stromrechner
Pingback: Genetic Engineering in Medicine
Pingback: Stromanbieter Vergleich
Pingback: Tamil Christian Song lyrics
Pingback: http://jonmcbride614.fortunecity.com/blog/entry1.html#body
Pingback: http://www.moussaandthelatinreggaeband.com/foros/profile.php?mode=viewprofile&u=696865
Pingback: Stromanbieter Vergleich
Pingback: http://zp.kz/talk/index.php?action=profile;u=121684
Pingback: business phone pbx
Pingback: Stromanbieter Vergleich
Pingback: http://www.teeneelamphun.com/index.php?action=profile;u=58552
Pingback: http://allprosupplements.com/forums/index.php?action=profile;u=93577
Pingback: http://psytribe.com/smf/index.php?action=profile;u=13442
Pingback: psychic
Pingback: portable garage
Pingback: new jersey solar
Pingback: used arcade games
Pingback: roofing lancaster
Pingback: enclosed trailers
Pingback: logistics consultants
Pingback: jeep york pa
Pingback: computer repair ri
Pingback: domed labels
Pingback: weather vanes
Pingback: roofing contractors new york
Pingback: contract packagers
Pingback: reverse heart disease
Pingback: attorney lancaster pa
Pingback: department of defense contractor
Pingback: luxury imperial cruise
Pingback: computer repair flint mi
Pingback: delaware lawn care
Pingback: network support nyc
Pingback: lawn care lancaster pa
Pingback: windows york pa
Pingback: cloud computing sales
Pingback: paving west chester
Pingback: computers fresno
Pingback: nickel aluminum bronze
Pingback: lancaster auto repair
Pingback: ny voip
Pingback: temple university dorms
Pingback: computers philadelphia
Pingback: flexible pvc
Pingback: waterproof binoculars
Pingback: harrisburg video production
Pingback: connecticut computer services
Pingback: ford clothing
Pingback: playground equipment
Pingback: kaspersky
Pingback: it marketing
Pingback: laptop repair sydney
Pingback: Internet Game
Pingback: printing services nj
Pingback: New Game
Pingback: laptop repairs dunstable
Pingback: Web Game
Pingback: Play Games
Pingback: Cool Games
Pingback: ear earplugs
Pingback: ear plug for swimming
Pingback: earplugs best
Pingback: sleeping with earplugs
Pingback: ear plug swimming
Pingback: Download mp3 music
Pingback: Lemonade Diet
Pingback: e formula
Pingback: "bondage hentai
Pingback: online software store
Pingback: Toronto Storage
Pingback: berlin böcker
Pingback: promotional merchandise
Pingback: Photographer Jobs
Pingback: Buy Classic Messenger Bag
Pingback: survival
Pingback: find here
Pingback: Martin S.
Pingback: night vision
Pingback: burris scopes
Pingback: 2d driving simulator
Pingback: band for hire
Pingback: antiquechandeliers
Pingback: arthritis remedy
Pingback: internet marketing for dummies
Pingback: jack the ripper
Pingback: massage envy tampa
Pingback: egress window wells
Pingback: paranormal books
Pingback: Car Shipping North Jackson
Pingback: jelqing
Pingback: rocking chairs baby
Pingback: clothing
Pingback: buy facebook fans
Pingback: Singles Online Dating
Pingback: jet charter
Pingback: private jet charter
Pingback: Gucci Sunglasses
Pingback: Christian Dior sunglasses
Pingback: cast iron radiators
Pingback: parcel delivery
Pingback: Fountain Valley assisted living homes
Pingback: Yucaipa assisted living facilities
Pingback: South Pasadena assisted living community
Pingback: commercial finance
Pingback: buy to let mortgage calculator
Pingback: let to buy mortgages
Pingback: West Hollywood assisted living facility
Pingback: Can Dogs eat apples
Pingback: Fullerton assisted living communities
Pingback: Affordable Web Design
Pingback: tiu 5
Pingback: buy softboxes
Pingback: Coupons Online
Pingback: wedding car hire watford
Pingback: web design london
Pingback: armor games
Pingback: Gay News Tape
Pingback: san jose real estate
Pingback: Victorino Noval Foundation
Pingback: endogenous depression
Pingback: Victorino Noval Foundation
Pingback: Victorino Noval
Pingback: Victorino Noval
Pingback: fotograf ślubny łódź
Pingback: Victorino Noval Foundation
Pingback: bookkeeping services washington dc
Pingback: lighting lancaster pa
Pingback: washington dc accountants
Pingback: sunbirdfx review
Pingback: Soft play shapes
Pingback: Kronic
Pingback: bridging loans
Pingback: development finance
Pingback: snow cone machine
Pingback: development finance
Pingback: snow cone machine
Pingback: what is serotonin
Pingback: fotograf ślubny warszawa
Pingback: Wii U Pictures
Pingback: Fusion Power
Pingback: Resveratrol
Pingback: Document Management
Pingback: FXCC Review
Pingback: http://articlewatt.com/Art/286295/232/Loan:-Friend-or-a-Foe.html
Pingback: wezwanie dluznika
Pingback: przedsądowe wezwanie do zapłaty
Pingback: http://www.cdcbbs.com/2012/01/free-gift-certificates-for-more-enjoyable-purchasing/