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
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