Stress Management: Deep Breathing And Meditation

Stress in the work place is a fact of life. Dealing with deadlines, co-workers, day-to-day activities, and unexpected events can take its toll on the wellness of your body and mind. Stress can cause anxiety and lead to temporary and even permanent health problems. It also has an impact on your work performance and productivity. By giving yourself some time for stress management, you can prevent the side effects of stress and reap the positive benefits of wellness and health at work.  When you feel tension building up and blood pressure rising, it is important to take a couple of minutes to de-stress. Start by relaxing your body and breathing deeply.

Relax your Body

First, close your eyes and let all the tension flow out of your body. Start with the top of your head and work your way to your toes, feeling the stress work its way down and out the bottom of your feet. If you have any specific areas of tension, concentrate more on relaxing those areas.

Circular Breathing

Exhale slowly out of your mouth to a count of four. [One and two and three and four]

Hold for a count of two. [One and two]

Inhale slowly through your nose for a count of four. [One and two and three and four]

Hold for a count of two. [One and two]

Repeat the entire process three or four times until you feel your breathing slow on its own.

Quiet the Mind, relieving its stress.

See yourself in a relaxing scene, continue breathing. It could be the beach, a forest clearing, a front porch swing… it does not matter what it is as long it helps you feel relaxed and de-stressed. Try to experience it with all of your senses.

Now, concentrate on a word, phrase, or image. Your word or phrase should be simple.

Some Ideas:

“Relax”

“Peace”

“I am relaxed”

“I feel peaceful”

An image could be a lit candle, a flower, or the face of a loved one.

Try to keep that one thought at the front of your mind. When other thoughts come in, do not try to force them away but let them flow through while keeping your attention on the object of focus.

End with three or four deep breaths and open your eyes.

Short meditations during the work day can stave off anxiety attacks and health issues, and can improve wellness. When you take a few minutes a day to relax, you are doing a favor for yourself and everyone around you. Just remember that adequate sleep and longer periods of relaxation off the job are also necessary to your overall health and wellness.