Exams need to be approached in a calm frame of mind, which can only happen in a similarly calm and relaxed frame of body. Crouching over a desk with hunched shoulders, clenched jaws, faster breathing, and a sleep deprived brain is a recipe for pain and anguish. Paying attention to avoiding physical exam woes really pays off.

A day time sleep, known as ‘power napping’ has been shown by some researchers to improve cognitive performance. (Power naps are 15-20 minutes, no longer as your natural sleep cycle at night is interrupted.)

As most of us are paid by the hour, sleeping on the job is hardly encouraged! But a company in New York called Metronaps, sell 20 minute snoozes($14 US). They provide ‘nap pods’ with comfortable reclining chairs under a dome to block out light. Noise-cancelling ear-phones are worn to provide nap-inducing peace and quietness. They are promoted as a ‘productivity-enhancing experience’ for office worker.

Will this idea catch on?

The Neck Check

Watch out for forward loading of your head - ‘chook neck’ while you’re swotting or at work - at your keyboard. Feel the muscles on the front of your neck - release tension by sitting up straight then gliding your head back until your ears are in line with your shoulders. Sit with your hands behind your head for 30 seconds breathe nose low and slow and feel the release of tension as you lower your arms. Check every hour.

Hot tip off the net. No need to panic!

Walking Meditation

• Take a break from your desk. Put on comfortable shoes.
• Preparation: Full body stretch before starting out. Loosen up the limbs.
• Shake wrists and hands -wiggle legs and hips. Roll both shoulders backwards and then one at a time.
• Breathe out.
• Arms behind back and stretch opening the front of the chest. Breathe in, on the stretch back, breathe out releasing arms.
• Do calf and thigh stretch before starting.

• Plan to walk briskly 5 minutes out, and 5 minutes back -- to the park if there's one close enough.
• Start with hands clasped loosely behind back, to relax shoulders.
• Use the B R E A T H I N G WORKS gearing system to establish energy-efficient breathing while exercising. E.g. Nose breathe in for 2 steps; nose breathe out for 3 to establish a rhythm.
  (Depending on leg length, and stride size 3 in/4 out, or 4 in/5 out may suit better)
• For steep hills, or steps, 'change down' to 1-2.
• Once a relaxed rhythm is established, Release arms to allow natural relaxed arm swings. Forget about counting steps.
• Soften the eyes/widen gaze. Enjoy the open air.
• Changing to mouth breathing is normal with effort.
• Full body stretch back at the office. Restore nose breathing.
• Back to your desk - refreshed, pumps working, head clear.

Breathing and Reproduction

Feedback

“ I had joined a Pilates class to improve fitness and strength, but I started to feel anxious during the classes. Because of the restriction to my normal breathing patterns through some of the abdominal exercises I felt quite panicky.”

She was very relieved to read our newsletter, and find out why she felt so bad. Most people think anxiety comes first, then tension – but here was an example of abdominal tension causing anxiety….. and the woman concerned was amazed at this unexpected effect."

Breathing and Stress

Taking time out to ‘stop drop flop’ and release tension, and how to manage this at work rang a few bells with many others too. Recently Dinah suggested to a stressed out client that he could sit back in his chair with his hands on his head to stretch out and get his diaphragm moving, reduce shoulder tension and upper chest breathing. He was horrified, and said it would look as though he was shirking! He was also the sort who didn’t stop for tea breaks, and ate his lunch at his desk. Such are the pressures people put on themselves in the work place these days, with severe cost to their health - and happiness.

We suggest every-one has a look at their job description from time to time …. it helps to remind yourself of your employment contract.

Dinah also had an interesting experience when flying in a small plane recently.

Breathing and Flying

‘I was seated at the very back of a small plane for a short 45 minute flight, and it was stuffy, with no windows that far back to look out and distract me. It was rough weather and a very bumpy flight. A small boy next to me started throwing up (fortunately into a sick bag!) but it made me feel extremely queasy. I felt my stomach tightening. I was breathing pretty fast too…with nausea. What better time to put our Breathing Works techniques into practice? I consciously slowed my breathing and focused on relaxing my stomach, shoulders and jaw. It took total concentration, but the result was total success. The nausea subsided, and I arrived in excellent shape even though the flight had been so unpleasant. This is another example of stomach tightening being a prelude to anxiety and nausea, and being aware of this, enables prevention.

The SARS virus has scared the pants off a lot of people, particularly those with travel plans through Asia. The risks attached to being in public places where bugs abound means paying much more attention to handwashing and NOSE BREATHING. (Protect your upper airways)

While the risk of SARS is slight in many places, there are many other nasty forms of coughs and colds.

Take extra care in gyms or exercise classes where equipment is handled by many. While most people take towels with them to place on mats or benches, make sure you also wash hands thoroughly before and at the end of your gym session. Protect your airways !

If you do catch a cold or 'flu - your breathing is bound to change when you are unwell. This is natural. So remember to check your breathing after you've recovered. Keep that diaphragm strong - and inspiring . . .

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