The Decompression Chamber

A Stress Management Strategy for Managers

Bill Blask

Premise and Process

• Stress is and will be a part of our lives

• Recognize it in ourselves and in others

• “Decompress” and reduce its negative effects using one (1) simple daily strategy, and three (3) techniques

What is Stress?

What is Stress?

What is Stress?

How do we know we – or others –

are under stress?

What is Stress?

Expressions of Stress

• Headache• Vague unease• Low or high/low energy• Apprehension, anxiety, depression, dissatisfaction• Physical tension• Poorly controlled anger, aggression• Excessive “compensation” – drinking, drugs, • food, spending, relationships• Unconscious activities• No joy or satisfaction, and …• Shallow, unconscious breathing

The “Decompression” Analogy

• Deep sea divers under pressure• Dangerous gasses enter the body• Slow decompression removes them• Strategy: under pressure, breathe and let go of

harmful dissolved gasses in their body

The “Decompression” Analogy

• Certified Public Managers are already under pressure!

• Dangerous stress enters our bodies• Daily decompression removes it • Strategy: use conscious, full-body breathing

and let go of harmful stress tension in our bodies

The “Decompression” Strategy

Strategy: use conscious, full-body breathing and let go of harmful stress tension in our bodies

3 Techniques to “Decompress”

1 Exhale! (Learn how to breathe)

1 Exhale! (Learn how to breathe)

2 Link breathing to conscious movement

1 Exhale! (Learn how to breathe)

2 Link breathing to conscious movement

3 Make room to breathe!

Exhale! (Learn How to Breathe)

• To expel

• To breathe out

• To blow [something] forth

• To emit

• To discharge

• To issue

• To eject

• To snortNext: Practice Seated

Exhale! (Learn How to Breathe)

• Stomp with right foot

• Clap with hands and exhale – HUH! – through open mouth

• Repeat 10 times• Do the left foot

Exhale! (Learn How to Breathe)

• Using “full-body breathing”• Donna Farhi, The Breathing Book• Leslie Kaminoff, Yoga Anatomy

Next: Practice Seated

Exhale! (Learn How to Breathe)

• Hands on hips• Roll hips forward while breathing

up into top of chest• Roll hips back while

EXHALING, and Slump!• Repeat 10 times

Next: Standing practice

Link Breathing to Conscious Movement

• Perform full-body breathing

• Perform Dr. Hahn’s 10 Step Warm Up

• Link breathing with movement

• Tense … relax

• Up … down

• Load … unload

• Breathe in … breathe out

Next: Seated

• Fuel our body, not fill it to the brim!

• The Rule of One PLUS The Rule of Many

• Snack and graze!• Plump up: hydrate your cells!

Make Room to Breathe!

Make Room to Breathe!

• Snacks– The key to healthy snacking is portability: have it

handy!

– Stock your desk, lunch bag, knapsack, purse or car with some healthy snacks from home

– Give yourself variety: different flavors and consistencies promote interest and pleasure

– The Rule of One PLUS The Rule of Many

Make Room to Breathe!

• Snacks– A handful of nuts (walnuts, almonds, pistachios) daily may lower

cholesterol, ease arterial inflammation, reduce likelihood of diabetes

– Salmon or green leafy vegetables boost magnesium levels, reducing incidence of stress-related headaches and fatigue

– Omega-3 fatty acids found in fish reduce likelihood of surges in stress hormones, heart disease, mood swings, and PMS

– Black tea may help recover from stress more quickly by lowering cortisol and promoting calm demeanor

– Crunchy raw vegetables help reduce stress just through the mechanical effort of chewing!

– Bedtime snacks such as toast and jam (carbs) or warm milk can ease us into restful sleep

– Comfort foods – bowl of warm oatmeal, a small amount of

Make Room to Breathe!

• Hydrate– Water is necessary to keep our cells “plump” and our

body’s energy and repair processes going

– Many sources say to drink more water than you think you need: dehydration can occur before thirst is felt

– Confusion, low energy, headache, “prune fingers”, feeling unreasonably hot/cold are a few symptoms of dehydration

– We retain about half of ingested water content of caffeinated beverages

• Hydrate– Most drinks (sweet tea, sodas,

smoothies, sports drinks, juice drinks) are loaded with sugar!

– The best way to stay hydrated is through water

– Jazz up water by adding lemon/lime juice, or use flavored drop-ins

Make Room to Breathe!

Next: Practice on mat

Decompress: Rest, Recover, Relax!

• Lay down on your mat• Full body stretch• Find the most comfortable position

– On your back– On your side

• Close your eyes• Exhale and sink into your mat• … and … let … go• Follow your breath …

A Stress Management Strategy and Techniques

Thank You For Coming!

Use conscious, full-body breathing and let go of harmful stress tension in our bodies

Exhale! (Learn how to breathe)Link breathing to conscious movementMake room to breathe!

Strategy:

Techniques:

References

• Donna Farhi, The Breathing Book, Owl Books, Henry Holt & Company, 1996

• Leslie Kaminoff, Yoga Anatomy, Human Kinetics, 2007

• Thich Nhat Hahn, The Miracle of Mindfulness, Beacon Press, 1975/1987; Peace is Every Step, Bantam Books, 1991

• Jeff Galloway, Running Until You’re 100, Maidenhead: Meyer & Meyer Sport, 4th Edition, 2007

• Jon Kabat-Zinn, Full Catastrophe Living, A Delta Book: Dell Publishing, 1991