Yoga and Mindfulness for Workplace Stress: How They Help

1. STRESS IN THE WORKPLACE How can yoga & mindfulness help?

2. WHO AM I? • A yoga teacher • A yoga therapist specialising in mental health • A mindfulness teacher • A lecturer and student of yoga history & philosophy • A business owner in Southwark

3. WHAT IS YOGA? A series of practices including: • Physical postures & movements • Breath practices • Meditation techniques • Relaxation techniques

4. WHAT IS YOGA THERAPY The application of yoga practices to alleviate physical and mental health conditions

5. WHAT IS MINDFULNESS? • A way of developing awareness • By bringing our attention into the present moment • Experiencing whatever is arising • With kindness and curiosity

6. WHAT IS MINDFULNESS? • Origins in Buddhism • Jon Kabat-Zinn • Developed MBSR programme Uni of Massachusetts • Led to MBCTin UK • Now used in many settings • To help manage variety of conditions

7. STRESS IN THE WORKPLACE • We may spend up to 90,000 hours at our jobs! • Around 13.3m working days lost to stress, anxiety & depression (figure 2011) • Anxiety disorders cost UK economy £10.1bn every year in direct & indirect costs • Value of those in work who have suffered from mental health problems £225bn per annum

8. STRESS IN THE WORKPLACE What happens when we’re acutely stressed? • The sympathetic nervous system kicks in • The body prepares for fight or flight • Hormones released – cortisol & norepinephrine • Heart rate & breath rate increase, BP rises • Digestion slows, immune system inhibited • Muscles tense to prepare to fight or flee

9. STRESS IN THE WORKPLACE What happens when we continue to be stressed? • Prolonged muscular tension leads to back & neck pain, headaches, poor postural habits, RSI • High levels of stress hormones in body • Reductionin serotonin & dopamine (related to pleasure centres in brain) • Leads to disruption of sleep, digestion, energy levels, mood, libido, impaired immune system

10. STRESS IN THE WORKPLACE What happens when we continue to be stressed? • Over time becomes low self-esteem, inability to switch off, anger & frustration, overwhelm, depression • Efforts to cope can exacerbate the issue • Leading to behaviourswhich exacerbate symptoms e.g. misuse of alcohol, over-eating, eating unhealthy foods, withdrawal from social contact, lack of exercise, smoking

11. HOW CAN YOGA HELP? • Physical exercises help to release muscular tension • Exercise releases serotonin & dopamine – feel-good neurotransmitters • Breath practices slow heart rate, reduce BP, change breathing patterns • Relaxation techniques activate the parasympathetic nervous system (rest & digest) • Practicing in a group: communication, connection, social interaction

12. HOW CAN YOGA HELP? The Power of the Breath • Breathe through the nose – filters the air • Extending the exhale – slows the heart rate • Slow, deep, belly breathing can increase oxygen saturation, bringing energy to the cells of the body • And increase lung capacity • Relaxes accessory muscles

13. HOW CAN YOGA HELP? The Power of the Breath • Brain and breath connection – changing the way we breathe changes our emotional states • Coherent breathing (5 breaths pm) - maximises heart rate variability (HRV)- associated with a healthier cardiovascular system and a stronger stress-response • Resistance breathing – steadies breath, gives mind a focus, extends exhalewhich triggers PSNS

14. HOW CAN YOGA HELP? Other simple yoga practices • Exercises to do at the desk – eyes, neck & shoulders, hands & wrists • Progressive muscle relaxation • Three-part breathing • Guided relaxation/ Yoga Nidra

15. HOW CAN MINDFULNESS HELP? • Help manage a busy mind – by focusing the attention • Take back control by choosing where to place attention • Boost resilience - by staying present to what is • Reduce reactivity – promoting better workplace relationships • Change relationship to thoughts - changing the way people feel about stressful situations • Greater awareness of what is going on – in body & mind • Can induce calm & relaxation

16. MINDFULNESS TECHNIQUES • Awareness of sensations in the body • Focus on breathing • Pay attention to sounds, thoughts & emotions • Mindful movement / walking • Mindful activities – eating, taking a shower, brushing teeth

17. RESEARCH Ned Hartfiel, 2011 & 2012 • Two studies on yoga in the workplace • One measured improvement on wellbeing and resilience to stress • The second looked at stress in conjunction with back pain • Participants reported improvements including: “clear-mindedness, composure, elation, energy and confidence.”

18. RESEARCH Ned Hartfiel, 2011 & 2012 • a greater sense of life purpose and satisfaction and feelings of increased self-confidence during stressful situations • The second study, participants showed significantly reduced levels of perceived stress, back pain, sadness and hostility • improved scores for feeling self-assured, attentive and serene

19. RESEARCH Chris Streeter 2017 • Study into the effects of a 12 week programme of daily yoga and coherent breathing • Depressive symptoms significantly decreased • Levels of GABA, a brain chemical that has calming and anti-anxiety effects increased

20. RESEARCH Shira Taylor Gura (2002) • Yoga as a method to reduce stress in the workplace • Participants had fewer absentee days due to illness and physical problems • Experienced less tension and stress • Reported a greater overall feeling of wellbeing • Improved company morale and improved communication

21. RESEARCH Wolever et al, 2012 • An American study (RCT) undertaken with employees in a large insurance firm • Large sample size – 239 participants • Looked at yoga and mindfulness interventions • Statistically significant improvements in measures for perceived stress, quality of sleep and heart rate variability

22. RESEARCH Mental Health Foundation • Results of those taking their Be Mindful course • Studied those suffering from mild to moderate level of depression and anxiety • Recovery rate of 69% – significantly higher than the current average for all treatments (45%) • Average reductions of 47% in depression and 44% in anxietyreported

23. STRESS IN THE WORKPLACE Why Yoga & Mindfulness? • Safe – ensure qualified, experienced teacher • Effective – evidence-based research exists • Can produce quick results – breath / stretching • Can be integrated into working life – do at desk, throughout day, use technology • Portable – use outside work • Cost-effective

24. STRESS IN THE WORKPLACE What to consider when planning a workplace intervention? • Suitably qualified / experienced teacher • Accessible to all • Engaging – opportunity to learn, relevant • Convenient • Space • How to integrate into working life / regular life afterward

25. YOGA & MINDFULNESS AT WORK Bringing Yoga & Mindfulness into the workplace • Short courses with specific focus • Courses which integrate yoga & mindfulness • Qualified teacher with experience in MH issues / stress • Drop in sessions for those who have completed a course • Use technology / communication channels • Home practice offered

26. REFERENCES • Hartfiel, Ned et al. (2011) “The effectiveness of yoga for the improvement of wellbeing and resilience to stress in the workplace” Scandinavian Journal of Work, Environment & Health • Hartfiel, Ned et al. (2012) “Yoga for reducing perceived stress and back pain at work” Occupational Medicine • Living with Anxiety: Understanding the role and impact of anxiety in our lives (2014) Mental Health Foundation report • Wolever et al. (2012) “Effective and viable mind-body stress reduction in the workplace” Journal of Occupational Health Psychology

27. REFERENCES • Added Value: Mental health as a workplace asset (2016) Mental Health Foundation report • Fineberg et al (2013) “The size, burden and cost of disorders of the brain in the UK” Journal of Pscychopharmocology • Streeter et al (2017) “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing” Journal of Alternative & Contemporary Medicine • Gura (2002) “Yoga for stress reduction and injury prevention at work” EBSCO Publishing

28. THANK YOU! Feel free to get in touch with questions or to find out more Janice White janicewhite2@gmail.com 07702 226735