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Article: Inhale and Exhale.....

Posted by R.Anne on December 12, 2000, at 16:07:50

I'm having a particularly slow afternoon and thought I'd post this article that I found in my local paper's career section for anyone interested:

Title: Inhale and exhale to maintain that sense of calm within the workplace

Is an ever-increasing amount of on-the-job stress leaving you worn out and rundown? Even unkind careers can be tamed by learning how to embrace calm.

According to Paul Wilson, author of "Calm at Work," managing stress is as simple as actively choosing to be calmer, then folowing through with a few techniques aimed at achieving a more relaxed state.

For starters, don't forget to breathe. "The single most important skill in learning to relax is learning how to breathe properly," Wilson writes. "Master your breathing and you'll be able to find calm sanctuary in even the most stressful work environment."

To breathe for relaxation, he suggests breathing deeply, using the bottom part of your lungs. Take air in through your nostrils and expel air through your mouth. Also, breathe slowly, at about six to eight breaths per minute.

To relax, breathing requires more concentration than just deep, long breaths, Wilson adds. Listen to and concentrate on the sound of your breath as you inhale and exhale. By concentrating on your breathing by listening, you will be able to block out even the noisiest conditions and begin to feel a relaxed state.

Wilson recommends breathing in this manner for at least 60 seconds, while maintaining good posture.

It's only a game

The simplest way to reduce your workplace stress is to have fun while you're there. Sure, it doesn't sound easy, with the serious nature of most jobs looming over workers, but, according to Wilson, it's hard to feel stressed when you're having fun.

He suggests playing games with yourself while working. "Find the humorous, entertaining or even ridiculous sides of everything that goes on at your workplace and everything you do."

For example, when a pompous executive throws his weight around, imagine him as a puffed-up baboon and smile, Wilson offers. "Or, turn a mindless and repetitive task into a mini-competition with yourself.

"By falling into habits or patterns, we cultivate stress, and stress problems have a habit of becoming habitual. You can break that habit by purposely stepping outside your routine."

Another great way to mix your day up is to take a walk, according to Wilson. "Walking in a visually pleasing, oxygen-rich environment bas an immediate and measurable effect on your stress levels."

Spend 30 minutes during your lunch break walking through a park or similar area that's near your work. "Go there for a stroll," Wilson says, "Not a workout, not a fact-finding mission----just a stroll."

The sensual assault

Would you believe that a sense of calm could be achieved simply through your senses? According to Wilson, relaxing music, lingering aromas and proper food can drastically reduce your stress level.

Music can cause a variety of psychological changes in a listener in areas such as heartbeat, breathing rhythm, blood pressure, immune response and brain-wave activity.

To use this to your advantage, play calming music in your workplace (at the lowest possible volume, so it's not a distraction). Try classical music, like Chopin or Debussy, or contemporary pieces with no lyrics, but skip elevator music.

Instead of coffee or tea with caffeine, which increases tension and promotes unrest, he suggests drinking herbal tea, water, decaffeinated coffee or hot water with lemon.

Cookies, chips an other processed foods contain refined sugar and flour or saturated animal fats, which will depress you and drain your energy. Instead of heading to the vending machine, try snacking on fresh fruits, nuts, raw vegetables or whole-meal bread, which have calming or other healthful benefits.


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