Transcript The Decompression Chamber

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
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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
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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)
2 Link breathing to
conscious movement
3 Make room to
breathe!
Exhale! (Learn How to Breathe)
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To expel
To breathe out
To blow [something] forth
To emit
To discharge
To issue
To eject
To snort
Next: 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
Make Room to Breathe!
• 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!
• 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
Make Room to Breathe!
• 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
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
Strategy:
Use conscious, full-body breathing and
let go of harmful stress tension in our
bodies
Techniques:
Exhale! (Learn how to breathe)
Link breathing to conscious movement
Make room to breathe!
Thank You For Coming!
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