Staying Alert at Work

We often spend a great deal of time hunched over our desks, sometimes eating lunch while working and not even paying any attention to what we are actually eating.  Do you ever reach for that last piece of cookie and are surprised it's no longer there - you've already eaten it!  We think that by working away and not taking any breaks that we are getting things done, but over time this affects our health.  Here are some tips to Stay Alert and be more effective:

1.  Take at least 2 - 20 minute breaks during the day, one between 3.00-4.00PM.  We are programmed to be naturally active for 90-120 minutes at a time, but then require a 20 minute break to balance the glandular, immune, and nervous systems.  When we are stressed and expected to perform beyond our capacity for prolonged periods of time these rhythms are disrupted.  The lowest time of day for many people is between 3.00-4.00pm.  At this time our cycles overlap in their low phases, causing a drop in energy and function.  There is also a decrease in adrenal hormone cortisol during this period.

2.  Support your Adrenal Glands by eating regular meals and healthy snacks between meals to stabilize cortisol levels.  Avoid sugar, reduce caffeine and high glycemic carbohydrates that cause a spike and then a drop in cortisol.

3.  Breathe - if you need some energy do Right Nostril Breathing which stimulates the Left Side of the Brain.  Block off the left nostril with the left thumb and inhale and exhale through the Right Nostril.  Or try the 4 part breath - sniff in one breath but in 4 parts through both nostrils and one long exhale through the nose - continue for 3 minutes.

4.  Colour Therapy - Wear something Yellow or have a bright Yellow Cup or Item on your desk.  The colour is cheery but it also stimulates your Navel Chakra associated with Mental Intelligence.  Try sipping Ginger or Fennel Tea or add some lemon to your water.  Rosemary Oil strengthens the nervous system, stabilizes emotions and is great to use while studying and problem solving. 

5.  Take a walk and clear your mind - this is often when intuitive thoughts come and problems get solved.  If this isn`t possible take a few minutes to stretch - bring the arms up over the head and shake for a few moments, then come into a forward bend - do this a few times and then stay in the forward bend for 30 seconds or so - this can give you a new perspective.

6.  Yoga.  Bring both shoulders up to the ears on the inhale through the nostrils and shrug them down on the exhale through the mouth, and continue for a minute.  Then do Figure 8 Neck Rolls - helps release muscle tension in the neck, which then takes more newly oxygenated blood to your brain, eyes and ears.  If you are feeling really agitated go into the boardroom (when it`s not in use) and come into a downward dog (triangle pose) for 3 minutes - this works on the nervous system.

7.  Look up from your computer throughout the day and focus your eyes on something far away for a few moments.  Follow with moving the eyes up and down, left to right and then roll them around clockwise and then anti-clockwise.

In Flight Yoga & Wellness

It is certainly interesting to observe others while sitting on an aeroplane.  Some fidget and can't sit still, others settle right into a book or go to sleep and then there is always those who want to change their seat or can't fit their 'excess' hand luggage into the overhead.  Inevitably everyone has no choice but to settle in before take off.  That doesn't mean they are calm and relaxed though and often hands are clenched onto the seat rests and breaths become shallow for the anxious and worried.  If this is you, here are some tips that can help.

1.  Drink lots of water, especially if you are worried or anxious.  The element of water is cleansing and really helps the nervous system.

2.  Bring some calming music to listen to so you can create your own space.

3.  Bring a book you have already started and are enjoying.  This will give you more incentive to read if you are feeling restless.

4.  Have a scarf or hat to put on your head.  This helps you to feel contained and also stops the draft from the overhead air vent coming on your head.  Wear layered clothing as the cabin temperature often changes during the flight.

5.  Breathe.  You can change your energy through your breath.  Close your eyes and observe your breath and feel its rhythm.  Breathing fewer than 8 breaths per minute always calms you.  This is a great time to practice the 1 minute breath.  Start inhaling very slowly at first to a count of 5 seconds, hold the breath for 5 seconds and exhale to a count of 5.  Then gradually increase to 10 counts on the inhale, 10 hold and 10 on the exhale.  You can continue for 3 minutes.  This will be a 1/2 minute breath and if you are really comfortable you can work up to the 1 minute breath which would be 20 counts on the inhale, hold for 20 and exhale for 20.  The breath should not be gasping.

Or, if you are particularly nervous try Left Nostril Breathing which helps to make you calm and integrates unwanted negative emotions and stress.  Block off the right nostril with your right thumb and inhale through your Left Nostril, hold for a few moments and block off left nostril and exhale through the right nostril.  Block off right nostril and inhale through the left and continue inhaling Left Nostril and exhaling Right Nostril for 3 minutes. To end inhale both nostrils, hold a few moments and exhale both nostrils.

6.  Refrain from drinking too much alcohol on board, it de-hydrates you and because you are at a high altitude the effects are magnified and the amount of oxygen that gets to the brain is reduced.  Bring some healthy snacks to eat in between meals. 

7.  Bring some Peppermint or Ginger Tea Bags with you.  They both have a calming effect on the stomach and help with nausea.  For travel nerves put a few drops of Lavender Oil on a tissue and put it in a ziploc bag and keep handy.  Take a deep sniff when you need to relax.  I sometimes use the homeopathic remedy  No Jet Lag for long flights if I want to sleep and or want to reduce jet lag.  

8.  Think about where you want to sit on the aircraft - you can go to www.seatguru.com for help.  I like to get an aisle seat so I can move around when I want.  The disadvantage with the aisle however, is that you get bumped a lot as people walk by so if you want to sleep you might like a window better. 

9.  Exercise and move around during the flight - take a walk to an area where you can stand and lift one knee up to your chest and hold for a few moments, and then switch knees.  Next, stand tall and bring your hands on your hips and move the upper body to the right, then left, forward and back a few times.  Follow with interlacing your hands behind your back and stretch the shoulders back bringing your arms out behind you. 

Yoga in your seat - sit up tall with both feet on the floor and do Spinal Flexes.  Bring the chest forward on the Inhale and round the spine on the exhale - continue 1-2 minutes.  Lift up both heels, bring them down and lift both toes a few times.  Interlace the hands and stretch them up over your head for a few moments and release.  Bring your shoulders up to your ears and drop them down a few times.  Gently turn your head to the left and then right a few times and continue with neck rolls being mindful of the back of your neck.

10.  Meditation to Tranquilize the Mind in 3 minutes Click here for instructions