This post was contributed by a community member. The views expressed here are the author's own.

Health & Fitness

How to De-stress at Your Desk: Stress Management Tips for Work & Life

Stress reduction

It’s 3 p.m., you have at least 20 unanswered emails, a long list of deadlines, and meetings that will last you the rest of the day—chances are, you’re stressed out and feeling completely overwhelmed. But don’t throw in the towel just yet! We chatted with Dr. Jim Nicolai, the medical director of the Andrew Weil, M.D. Integrative Wellness Program at Miraval Resort & Spa in Tucson, Arizona, to get some stress management tips that really work, learn easy ways to de-stress at your desks, and figure out what to do when tips and tricks just aren’t enough to lessen anxiety.

For starters, the best and easiest way to de-stress at your desk is something you’re already doing without even thinking about it: breathing. “Simple breathing techniques are simple, efficient, and effective for hijacking the stress response and producing a feeling of calm relaxation,” Dr. Nicolai explains. Dr. Nicolai shared two effective breathing techniques, which he details in his book, Integrative Wellness Rules, which you should try right now!

1. The Wave Breath – Inhaling and exhaling deeply for a count of four in and four out. “There is no start and stop to this breath,” says Dr. Nicolai, “only a rhythmic slowing down as you transition to the next phase.”

Find out what's happening in Wheatonwith free, real-time updates from Patch.

Trick yourself into breathing more deeply by starting with an exhale. Get your diaphragm involved in the process by squeezing your stomach muscles in on the final part of the exhale out; this is going to help expand your abdomen on the inhale, helping you achieve a deeper, more controlled breath.

2. 4-7-8 Relaxation Breath – When there’s no time for a short break, the 4-7-8 breath helps “people to interrupt the pattern of stress and anxiety,” according to Dr. Nicolai.

Find out what's happening in Wheatonwith free, real-time updates from Patch.

First, exhale completely through your mouth, making a whose sound and allowing your body to relax. Then, close your mouth and inhale quietly through your nose for a count of four and hold that breath for a count of seven. Finally, exhale completely through your mouth, dropping your shoulders and letting go of stress while making another whose sound to a count of eight. “This is a one-breath cycle; repeat the cycle three more times for a total of four breaths,” advises Dr. Nicolai.

And of course, one of the best stress reducers is to have a massage on a regular basis.  Come in and see us and we'll help you get the knots out.  (630) 871-4580.

We’ve removed the ability to reply as we work to make improvements. Learn more here

The views expressed in this post are the author's own. Want to post on Patch?