𝟒 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞𝐬 𝐅𝐨𝐫 𝐀 𝐁𝐞𝐭𝐭𝐞𝐫 "𝐘𝐨𝐮" 𝐀𝐭 𝐖𝐨𝐫𝐤!

(1)

Mindful Breathing

When we encounter difficult situations at work (e.g., unsupported management, lack of growth potential, dismissal, excessive workload), stress starts building up, and if it persists over a long period of time, it can impact your overall wellbeing and health.

Here is the thing: these issues can be rectified, or they might not. But, the main issue at hand here, is not the situation per se as much as how we choose to identify and tackle that stress. 

Without proper identification of stress, your breath diminishes, becomes more shallow, and subsequently to that your physical body starts entering a sympathetic state:

(Fight, Flight, Freeze, Fawn); where you're hypervigilant, primed, and anticipating imminent danger to attack. Our human body is not meant to live nor function in that state of survival mode. The longer you're in that state, the deeper your health and wellbeing will be compromised.

The Impact of Deep Breathing

A comprehensive review published in Frontiers in Psychology explores the health benefits of various deep breathing exercises - DBE. The findings reveal that breathing exercises can significantly reduce both systolic and diastolic blood pressure. The reduction is comparable to other well-known non-pharmacological interventions.

Moreover, DBE has been shown to alleviate psychological stress, a major factor contributing to workplace absenteeism. By reducing stress levels.

Real-world Application

Mindful breathing is a foundational exercise that can create a space between your thoughts and reactions, allowing for more thoughtful decision-making. Set aside a few minutes at the beginning, mid and end of the day to put your headphones on and breathe deeply.

Notice the sensation of air filling your lungs and, slowly, have elongated exhales.

This simple practice can help reduce stress and increase your ability to remain calm and collected in the face of any team/project challenges.

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Mindful Movement

In a state of stress, the body is primed to fight or flight. Instead of resisting and sitting still, try movement like a quick walk on the same floor. Walk to grab lunch instead of ordering. Walk to ask a colleague a question instead of calling. Move as much as possible to release the stress that comes from stimulus and stagnation. 

Move Be Mindful of Slouching. Being seated behind the desk and rounding your back all day compresses your #lungs, overcrowded vital organs, round your back, you close off, and it can throw you easily off balance.

𝐘𝐨𝐮𝐫 𝐁𝐫𝐚𝐢𝐧 𝐏𝐢𝐜𝐤𝐬 𝐔𝐩 𝐎𝐧 𝐘𝐨𝐮𝐫 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐂𝐮𝐞𝐬

If you are constantly slouching, closing off your chest influences your #breathing, restricts the amount of oxygen and blood flow going to your muscles and #brain - leaving you feeling foggy and experiencing brain #fatigue.

Try Body Scans

Conducting a mindful body scan is an effective way to tune into your physical presence and release tension that might be hindering your performance.

Find a quiet space, sit or lie down comfortably, and gradually bring your attention to different parts of your body. Observe any sensations or discomfort without judgment. This exercise not only promotes relaxation but also fosters a heightened sense of self-awareness that is valuable when assessing your posture and presence during important meetings or presentations. 𝟗𝟑% 𝐨𝐟 𝐨𝐮𝐫 𝐢𝐧𝐭𝐞𝐫𝐚𝐜𝐭𝐢𝐨𝐧𝐬 𝐰𝐢𝐭𝐡 𝐨𝐭𝐡𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐫𝐞 𝐧𝐨𝐧𝐯𝐞𝐫𝐛𝐚𝐥 [𝐁𝐨𝐝𝐲-𝐋𝐚𝐧𝐠𝐮𝐚𝐠𝐞 𝐌𝐚𝐭𝐭𝐞𝐫𝐬]

nonverbal cues tend to influence as well our  interactions more than what we say, research by Miles L. Patterson and Harvard found that poor postures over time can deflate your confidence and compromises your communication & negotiation skills.

Try this exercise at home, when you’re unwinding.

Do not listen to the exercise while driving.

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Learning

Asking questions to ourselves or others causes us to slow down, reflect, and engage the executive functioning parts of our brains. Mindfulness can significantly enhance this ability. During conversations, practice being fully present with your team members. Listen to their words, tone, and body language without formulating a response in your mind. This level of attentiveness shows respect and can lead to more meaningful communication, fostering a more collaborative and trusting team environment.

(4) Pausing

Not all situations require immediate action.

Stop and ask yourself if it's you that needs to respond and, if so, how and when you should act.