Empowering Manager
leadership through partnership
Handling Stress Positively
See Tai Chi for Everyone for information about having
Stressbusting Tai Chi sessions at your workplace.
Stress Buster Exercises
CHOOSE ONE OR MORE OF THESE EXERCISES TO HELP YOU RELAX OR ENERGISE
§ ABDOMINAL BREATHING. Take a few deep breaths in and out using your diaphragm. Put your hand on your belly and check that as you breathe in, your belly moves out, as you breathe out, your belly moves in.
§ SLOW BREATHING. Breathe normally and count how many breaths you are taking in one minute. Without forcing your breath, breathe for another minute deliberately slowing down.
§ SLOW VOICE. Pretend you are listening to someone speaking in a very slow voice. If you have a thought, hear it in slow motion. As well as being relaxing this can be quite funny!
§ CALM DOWN. Stand with your feet a comfortable distance apart. Breathing in, bring your arms up in a circle, out to the sides and up so your arms are pointing up to the ceiling. From there, gradually let your hands float down your centre line, palms down, in front of your face and all the way down. Breathe out as your hands come down. Repeat a few times until you feel calmer.
circle up, breathe in palms down relax and repeat
breathe out
FOOT MASSAGE. Give your feet a really good massage. Press with your thumb and fingers using the rest of your hand to support the foot. Squeeze as hard as feels good all over your feet. Pull your toes, and open out the ball of your foot.
§ WARRIOR SPIRIT. Take a wide stance. Turn your right toes out to the side. Bring your arms up to point out sideways, palms down. Bend your right knee and keep your left leg straight. Turn your body to the right and look over your right fingers into the distance. Take great care to make sure your right knee is not collapsed or bent past your toes. Keep it over the area of your foot. Have a strong feeling of extension outwards through your arms both sides. Repeat the exercise to the left. Do the whole routine a few times until you feel your courage.
§ SIMPLE MEDITATION. Sit in a quiet place, on the floor or on an upright chair. Get comfortable with your back upright, but not stiff. Feel your centre line supporting your back, and let your body relax around this centre line. Notice your breath coming in, and going out. If your mind wanders away, each time gently bring it back to your breath. When time is up, gently stretch your body and slowly get up. You can start with five minutes and build up to 15 or 20.
§ CHI KUNG BREATH. Stand with feet a comfortable distance apart, arms hanging by your sides. Let your shoulders really relax and arms feel heavy. Put your hands in front of your chest, with fingers pointing upwards, like a ‘prayer’ position, but with a space between the hands, about as wide as your head. Unlock your knees, feel your centre line supporting you and relax your body around this line. Relax your shoulders especially. As you breathe in, slowly move your hands further apart. As you breath out, slowly bring your hands closer together until they are almost but not quite touching. Repeat a few times then slowly allow your hands to float down.
§ REFRESH YOURSELF. With feet a comfortable distance apart, bring your arms up in front and circle them up and out (opposite direction to ‘Calm Down’ exercise). Repeat 3 or 4 times.