Yoga, Stress, and Work in the Pandemic
I work like most grown ups, often sitting at my desk for hours at my computer as time slips away. In the pandemic, it is more so, as my commute time has been replaced by laptop time, on Zoom or typing away intensely on a task.
I remind myself to breathe deeply, stretch, and refuel myself with mini-breaks and food throughout my day. I bring my yoga practice into my home-work space to help make the days run smoother. So, here are my top 3 best practices that combine yoga and remote work:
1. Breathe
Breathing is supreme. The right way of breathing is almost everything. Breathing calms the monkey brain- spinning and spiraling with a constant stream of thoughts.
Take deep breaths. We are perpetual shallow breathers, coming up for air continuously. We hold our breath when stressed when we should do the exact opposite.
A timed breath, where the exhale and inhale are drawn out, will calm you down. It sends a signal to your brain to tune down your flight or fight response and tune up your relaxation response.
In biological terms, your sympathetic nervous system controls your flight or fight response and releases stress hormones when triggered, primarily cortisol. When cortisol is either elevated for too long or released too often, it damages your body and health.
Alternatively, the parasympathetic system induces a relaxed state of body and mind and can be influenced by deep breathing.
A Simple Exercise:
Breathe in slowly from your belly button (you can place your palms on it) and feel you stomach rise and the air expand to your chest and your upper lungs as you count to three. Pause.
Breathe out in reverse to the count of three until your stomach is back to normal. You can also say a phrase such as Calm. Pause.
Repeat several times.
Five minutes of deep breathing should relax you.
Make it a habit.
- Set your cell phone or regular alarm to go off 2–3 times a day at a specific time.
- Every day the alarm goes off, on cue, practice deep breathing for five minutes.
- Notice any changes to your body.
With daily practice, your body will naturally tend to breathe more deeply and you will experience a state of relaxation.
2. Stretch
Stretch at your desk. Take a break. Get up and walk your body.
A few easy stretches:
1. Interlace the fingers of your left and right hands and stretch your arms upwards, palms facing the ceiling. Breathe in as your raise your hands up. Stretch up and above your head. Hold for a few seconds. Release and breathe out. Repeat 3 times.
2. Stand up. Interlace the fingers of your left and right hands. Bring them behind your back. Breathing in, move them as far away from your back as possible while bending forward from the waist. Hold for a few seconds. Release while breathing out. Repeat 3 times.
3. Stretch your neck by rolling it. Drop the chin to your chest. Roll it to the right with a deep breath, taking the right ear close to the right shoulder. Pause. Then, roll back, breathing out. Then, left ear to the left shoulder, pause, and roll back. Do this 2–3 times. Keep your shoulders relaxed and do not hurry in tight spots.
3. Mental Health- We are Connected.
We are a web of beings, a single family of collective life- all forms, colors, races, sexes, and personalities. Try and remember this simple philosophy- “We are all connected“. It can possibly transform your attitude towards people in every walk of your life.
It will help you forgive people for their minor trespasses and you will be much happier. Speak up and act when you have to, but remember the connection. Lend a hand to a harassed colleague. You will gain, not lose some. You will possibly get a friend, respect, and trust.
Breathe, Stretch, and Connect. Make it a habit.
Check out my yoga book for kids (and kids at heart): https://www.amazon.com/Yoga-Kids-Teach-them-young/dp/1086045017
