Relaxation techniques and professional excellence

Health, wealth and happiness at work:

Dr. K. Kuhathasan CEO: Cenlead

"All work and no play makes Jack a dull boy." We have conditioned ourselves to work, and work all day.

The constant rush to meet deadlines, moving from one task to another and mixing numerous responsibilities eventually takes its toll. Research conducted by the International Stress Management Association reveals that workplace stress lowers productivity and job satisfaction as well.

Your body pays the price too. Persistent tiredness, loss of appetite and frequent headaches are warning signs that you are going to face danger.

Dr. Andrew Weils said, 'A relaxed body is less prone to health issues than an agitated one.'

The following tips should go a long way in helping you to avoid this problem.

A couple of deep breaths in between tasks can help ease the pace. It has a relaxing and rejuvenating effect on the whole body.

Stretch the back, neck and leg muscles. It will help you feel more alive and more positive

Train yourself to take short but frequent breaks while working.

Pursue leisure hobbies like reading or gardening. It will help drain away the tension of the day.

Create a healthy and holistic you. After all healthy living is essential to be able to relax.

The best break from mental exertion is physical toil. Exercise regularly; it will have a moderating influence on the emotions.

Get a good night's sleep. It clears the mind of the day's clutter and you can start afresh the next day.

Supply of oxygen

Breathing is important for two reasons. It is the only means to supply our bodies and its various organs with the supply of oxygen, which is vital for our survival. The second function of breathing is that it helps us to get rid of waste products and toxins from the body.

How to activate your brain

Oxygen is the most vital nutrient for our bodies. It is essential for the effective functioning of the brain, nerves, glands and internal organs. We can do without food for weeks and without water for days, but without oxygen we will not be able to live. If the brain does not get proper supply of this essential nutrient, it will result in the degradation of all vital organs in the body.

The brain requires more oxygen than any other organ. If it doesn't get enough, the result is mental sluggishness, negative thoughts and depression and, eventually, vision and hearing problems.

Breathing exercises are particularly important for people who perform sedentary jobs and spend most of the day in offices. Their brains are oxygen starved.

They feel tired, nervous and irritable and are not productive. On top of that, they sleep badly at night. They get a bad start on the next day. This situation also lowers their immune system, making them susceptible to colds, flu and other infections.

To be smart at work

One of the major secrets of vitality and rejuvenation is a purified blood flow. The quickest and most effective way to purify to blood stream is by taking in extra supplies of oxygen from the air we breathe.

The breathing exercises are the most effective methods ever devised for saturating the blood with extra oxygen. Oxygen burns the waste products (toxins) in the body, as well as recharging the body's batteries (the solar plexus).

In fact, most of our energy requirements come not from food but from the air we breathe. By purifying the blood stream, every part of the body benefits, as well as the mind. Your complexion will become clearer and brighter and wrinkles will begin to fade away. In short, rejuvenation will take place.

Scientists have known for a long time that there exists a strong connection between respiration and mental states. Improper breathing produces diminished mental ability. It is known that mental tensions produce restricted breathing.

A normally sedentary person, when confronted with a perplexing problem, tends to lean forward, draw his arms together, and bend his head down, All these body postures results in reduced lung capacity.

Breathing while seated

Sit comfortably in a chair, with your spine straight.

Relax your shoulders and place your hands loosely on your lap.

Take a deep breath.

Feel the air filling your lungs, right down to the bottom lobes.

Check your shoulders - they should not be moving up and down.

If you feel that you are not filling your lungs fully, place your hands on the bottom edge of the ribs, and over the stomach and check that your ribs and stomach are expanding fully under your fingers as you breathe in. Breathe like this a few times until you sense the movement and then return your hands to your lap.

Breathing while walking

Walk at a steady pace, letting your hands swing loosely by your side

Breathe in deeply - hold the breath for half that number and breathe out gradually the same number. Find which number of paces feels right for you.

Maintain the rhythm and repeat the exercise five times. Then relax and breathe naturally.

Repeat the whole exercise a few times during each walk.

Mental techniques

Autogenic relaxation

Autogenics, as the name suggests, are self-generated suggestions given by you to relax. It is a very effective relaxation technique that pin-points body regions that need to relax. For example: shoulders, jaw or neck muscles may be the first area of your body to tense when you are stressed. Autogenic relaxation of any one of these areas could be done with just a minute or two of concentrated relaxation. Here is how this works.

Autogenics script

Sit in a comfortable chair and close your eyes. Begin by taking a few deep breaths.

In your mind's eye, pin-point the area of your body you would like to relax. See the tension this area is currently holding; tight muscles, restricted blood flow or contractions. Now, in your mind's eye, feel that the same area of your body is fully relaxed.

Repeat the sentence below for six or more times. Repeat each command until the desired results is felt and then continue to the next one. "My legs and arms are in perfect condition "My legs and arms are fully relaxed". "My heart is very normal, working well". "My breathing is regular and calm". "My forehead is cool and clear". "I am OK". "I am fully relaxed". "I am very comfortable". "I am very healthy".

It may take quite a few sessions to achieve the correct state of relaxation but it is worth persevering, since this is a simple technique that can be practised anywhere, and you will improve your health steadily.

This form of relaxation can be performed to relax any part of the body.

Meditation

It is the practice of concentrating on an object, word, or idea to clear the mind, relax the body, and achieve a state of heightened awareness. Meditation has been a feature of many religions, but it can also serve as a practical, calming therapy. It cuts off the sensory input, halts the demands of the brain, and gives the mind a chance to rest.

Research activities have shown that meditation can induce relaxation, lower blood pressure, reduce the body's metabolic rate and ameliorate many stress related disorders.

It is one of the greatest methods to unwind, relax the mind and trigger the body's own natural relaxation response.

Try a simple form of meditating; find a quiet place, a comfortable sitting position that keeps your back straight. Close your eyes and concentrate on an image (a flame or flower) or on a sound or world that will help clear your head of any extraneous thoughts. Breathe rhythmically, focussing attention on the chosen object or sound for 10 to 15 minutes.

Generate positive emotions

Most of us learn to relax physically but mental relaxation remains far from being achieved.

The whole purpose of physical relaxation is to allow yourself to recharge your emotional and mental batteries.

There is tremendous power in your thoughts. Your limitations and joys begin in your thoughts.

Emotions play a major role in our health and happiness. Emotions may spring from our bodies, from our deep memories, or from unused and unnoticed aspects of our body.

All emotions are tools for our use, if we accept them, channel them responsibly, and take the time to listen to their healing messages.

Positive emotions give you energy, while negative emotions deplete your energy.

Emotional energy is a far more refined form of energy, and it is absolutely essential to healthy emotional functioning.

The more we learn about the mind-body connection, the more we realise the benefits of having a control over our emotions.

Advantages of relaxation

Relaxed people are smarter, healthier, more successful, sharp thinkers and have better career graphs. Their memory is better, they function more efficiently, make remarkable difference to the world and are the ultimate winners.

Holistic relaxation makes all bodily systems work efficiently. Whether its is the circulatory, respiratory, elimination or reproduction system, all the processes operate at their peak level.

Relaxed people are healthier because their immune system works at its peak, resisting all kinds of ailments.

The anti-ageing effect of holistic relaxation is very real.

The mind clears up with better supply of oxygen due to improved respiration, and the brain sharpens. Memory improves significantly.

The feel-good factor rises, and you will develop positiveness.

The entire body goes through a period of rejuvenation.

These basic and simple relaxation techniques will help you to be an effective, efficient and excellent manager. Better health, and happiness shall be

yours. Greetings, wishes and blessings to you and to your friends in your organisation for a productive and prosperous work life.