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
• 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
• 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
2 Link breathing to
3 Make room to breathe!

Exhale! (Learn How to Breathe)
• 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!

• 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, 4 th Edition, 2007
• Jon Kabat-Zinn,
Full Catastrophe Living , A Delta Book:
Dell Publishing, 1991