Stress is an inherent part of solo life. Learn some simple, easy, and quick techniques to reduce your stress level, lower blood pressure, and thus lengthen your life span. All it takes is an open mind and a pair of lungs.
Taking It All To Heart
A frustrated client with too-high expectations … an obstreperous and ill-mannered opposing counsel … an opposing party playing games with discovery … a too-thin bottom line and looming deadline to make payroll … an aggressive legal research services sales rep that won’t take ‘no’ for an answer … a run-in with a cranky judge who apparently doesn’t like the color of your tie …
This list – “the many ways in which a solo attorney’s blood pressure gets raised to dangerous levels” – undoubtedly has many more entries. But that’s sufficient to make the point: stress is an inherent part of solo life. And stress, we’ve long since learned, is physically dangerous to us when it’s of the negative variety. (There is such a thing as good stress – it’s called “eustress” and you can learn more about it here.) It raises blood pressure – sometimes to dangerous levels – and puts all your bodily systems on “high alert”; cumulatively, that pressure can result in weakened operation and an impaired immune response. You’re literally taking your stress to heart when you fail to manage it effectively.
Fortunately, there’s an easy fix, and it’s as simple as breathing.
In With The Good Air
But the problem is, most of us breathe incorrectly. It might sound funny – how can we do something wrong when it’s automatic? With a little bit of attention and exploration, you can see it for yourself.
Take a breath – right now. Inhale and pay attention to your body – specifically your upper body. If you’re like most, your shoulders went up slightly, your chest raised a bit, then went down on the exhale. And if that’s what happened, then like most people you’re breathing incorrectly – at least, to manage stress. (This sort of shallow breathing does have a place – in extreme anaerobic and physically-taxing conditions. But we office workers don’t get there often, which is why we need to learn a new way.)
Now, let’s try it again. But this time, lie down – couch, floor, bed – whatever. Get comfy, a pillow under your knees for support of your lower back, no pillow under your head (this helps preserve the proper alignment of the spine, which is crucial for breath work). Now, take another deep breath. What happened this time? Your stomach most likely raised – not your chest, not your shoulders. Sounds strange, right? Why would your stomach go up? Your lungs are in your chest, after all!
Guess again. They reach down into your abdominal area, and the lower part of the lungs is, in the study of hatha yoga, the most oxygen-efficient part of your lungs.Supported by a muscle called the “diaphragm,” the lungs fill up like a bottle – from the bottom up – when properly engaged. When we engage that lower part of the lungs, we have an even more profound effect on slowing down and relaxing our stressed body systems (BP, heart rate, etc.). Breathe by fully engaging those lower lungs, and you lower and possibly eliminate the physical symptoms of stress.
Prescription for Healthy Solos
Take a frequent breathing break during the day. Even a few minutes of deep, proper diaphragmatic breathing will go a long way towards reducing stress and improving immune function.
For more information on pranayama – the yogic practice of breathing – explore the articles on this “Pranayama” landing page from Yoga Journal.
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