Manager insomnia harms workers and productivity

Blog Post No. 58

6th April 2018

Copyright © Renata Taylor-Byrne 2018


Renata’s Coaching Blog: Do managers/leaders realise how crucial their sleep habits are for their staff?

Your abusive boss is probably an insomniac:”- A revealing research study by a Professor of Management

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Introduction

I continue to do my research on the science of sleep, and the things I am discovering are really quite fascinating.  I have begun to structure my book on this subject as I go along with my research.

Here’s an example of the kinds of things I’m discovering:

Your abusive boss is probably an insomniac

When people are in a position of responsibility for, and control over others, their work can be very difficult and physically draining at times. (This applies to managers at every level: directors, company executives, university and college managers, social and health care managers, emergency service managers, police management, psychiatrists, supervisors, teachers, and parents; and many others). Because of this wear and tear, self-care is very important when you are managing people.  But so also is the need to take care of the people you manage.

uninterested-group

In this blog I’m going to describe a research study which shows how the physical condition of a leader (or manager) can negatively impact the behaviour of their employees, or staff.

The research was conducted by Christopher Barnes, (who is an associate professor of management at the University of Washington’s Foster School of Business), with his colleagues Lorenzo Lucianetti, Devasheesh Bhave, and Michael Christian. He summarised the research they had done in an article in the Harvard Business Review in 2014, in an article entitled: “Your abusive boss is probably an insomniac.[1]

Sleep affects productivity – your own and your team’s

Harvard-review-image

Christopher Barnes’s previous research had investigated the effect in the workplace of the sleep behaviour of the staff, and he had found that sleep was crucial for replenishing people’s ability to control their own behaviour.

He and his colleagues then went on to conduct a field study of 88 leaders and their subordinates. For two weeks, they conducted surveys of leaders at the start of each work day, about the quality of the leader’s sleep on the previous night and the amount of self-control they had over themselves at the point of completing the survey questionnaire.

And for the same period of two weeks, their subordinates completed surveys when they had finished the day’s work, and recorded any abusive supervisor behaviour of their leader (manager) on that day, as well as their own work involvement on the same day. The research was aimed at focussing on the individual leaders, rather than assessing leaders in relation to each other.

Researchers tracked the amount of sleep that the leaders had (their sleep patterns) over a number of weeks. During that time, the reactions and observations of their subordinates to their leader’s performance was carefully recorded. (There was no knowledge, on the part of the workers, of the amount of sleep that their boss was getting, during the course of this research exercise).

Angry-boss

Sleep quality and quantity affects leadership ability

The research revealed that, if the supervisor had experienced a poor night’s sleep, this resulted in a more derogatory and disrespectful attitude towards the supervisees the following day.

Lack of restful sleep also led to a reduction in the leader’s ability to self-regulate – (to manage their responses to others constructively). This was described by the employees in their reports of their leader’s behaviour.

Another quite alarming result also occurred: On the days after the leader had a disturbed night’s sleep, the employees – (even if they had nourishing sleep themselves) – were less interested in their work during that day, as a result of the leader’s insomnia, with a consequent lack of productivity.  As Matthew Walker commented:

” …it was a chain reaction effect, one in which the lack of sleep in that one superordinate person in a business structure was transmitting on, like a virus, infecting even the well-rested employees with work disengagement and reduced productivity.” (Page 302, Walker. 2017)[2].

Conclusion

Sleeping-pair

Leading, managing and working with others needs energy and stamina, and this research is clear evidence of the vital importance of making sure that people working in management roles get a good night’s sleep (of at least seven to nine hours per night). This will have a really beneficial effect, not only on the manager’s own health, but also on the morale and work performance of the people they are in charge of during the working day, which can only be a very good thing for the organisation as a whole.

But changing habits and altering behaviour isn’t easy, especially when there is strong, social pressure to conform to the patterns of sleep of the people around you. Many managers feel under pressure to over-work and avoid self-care strategies, because of the macho cultures in some organizations. And these macho cultures actually work against the productivity of the organization!

Sorting out your priorities, as a working manager, can be difficult on your own; and being coached within your own organization can simply reinforce the pre-existing macho and self-neglectful culture.

The Lifestyle Counselling Book
The Lifestyle Counselling Book

In my chapter on sleep, in Lifestyle Counselling and Coaching for the Whole Person, I mentioned some former leaders who harmed their brains (and now we know, also their teams!) through lack of adequate sleep – Thatcher and Reagan being the most notable examples. The current President of the United States boasts that he only takes 5 hours sleep per night.  So don’t make the mistake of working for him, folks!

Clearly, you could often benefit from coaching outside your organization on the subject of managing your health and leadership ability by managing your sleep, and other lifestyle factors. This could be one of the best investments of your precious time that you ever make.

 

SLEEP-QUOTE-CALLOUTThe crux of leaderships is this: “Example, example, example!”  What kind of example are you currently setting, at home and in work, in terms of self-care, including adequate sleep?

Contact me if you want to be coached on how to manage your energy and increase the quality and quantity of your sleep, so that your working life and home life can be enriched.

Have a good night’s sleep!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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References:

[1] Harvard Business Review: https://hbr.org/2014/11/research-your-abusive-boss-is-probably-an-insomniac

[2] Why We Sleep, by Matthew Walker (2017), Allen Lane Publishers.

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Treat your body to heal your mind, and vice versa

Blog Post No. 167

By Dr Jim Byrne

31st  March 2018

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Dr Jim’s Counselling Blog: Treat your body to heal your mind, and vice versa

The body, the brain and the mind are integrated with each other and with an external, social environment…

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Copyright (c) Jim Byrne, 2018

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Introduction

Descartes-erorr-DamasioFor decades, we have had medical systems that largely ignore the mind (and the social/emotional environment); and counselling and therapy systems that largely ignore the body (including sleep, diet, exercise, and many environmental stressors [such as the economy and political context of the client]).

We have begun to change that.  Here is a brief extract from Chapter 2 of our new book on the emotive-cognitive, whole-body-brain-mind-environment approach to counselling, coaching and psychotherapy.

2.4: The importance of emotion

Allan Schore PsychotherapyIn E-CENT counselling, we deal with the client’s emotions. We offer them a ‘safe harbour’, and a ‘secure base’ from which to explore their life.

We look at the connection between their lifestyle and their feelings; their relationships and their moods; their thinking and their emotions; their physical state (in terms of diet, exercise, sleep, etc.); their experiences and their emotions; their meanings and their emotions; the links between emotions, goals and behaviours; and the emotional stories within which they live their lives.

We encourage them to change their self-talk; their habitual behaviours; to work on their bodily health (through diet and exercise; relaxation, sleep and meditation; vitamin and mineral supplementation); and to work on the story of their lives.

We try to provide the best possible analysis of the potential reasons, in the basement of their minds, for their current dysfunctional thoughts-feelings-behaviours.  But we do not offer ‘definitive analyses’ characteristic of the Freudian approach.

New-header-JimandNataFrameless

We provide each client with ‘a secure base’, to re-grow or re-train their attachment style, from insecure to secure.

We work on their emotional intelligence by helping them to understand their own emotions, the emotions of those with whom they normally relate, and how to communicate their emotions to others.

The Lifestyle Counselling Book
The Lifestyle Counselling Book

And when we consider that diet may be a feature of their emotional problem, we refer them to information packs on some educational approaches to diet and nutrition.  One of those was compiled by Renata Taylor-Byrne, my wife, who has a diploma in nutrition, and who has done a lot of research on this subject.  (Please see Taylor-Byrne and Byrne, 2017, in the References list).  Jim also have a lot of experience of managing his own diet, in order to control Candida Albicans, which is widely known to cause feelings of anxiety and depression.  So this is not ‘medical counselling’ so much as it is coaching in wellbeing!  And we always advise our clients to see a nutritional therapist before they make any significant changes to their diets.  We also teach the importance of adequate sleep; and regular physical exercise.

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To find out more about this system, please go to the Lifestyle Counselling Book page.***

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Jim & Renata's logo
ABC Coaching and Counselling Services

That’s all for today!

Best wishes,

Jim

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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Coaching and counselling in hebden bridge

Blog Post No. 165

By Dr Jim Byrne

30th March 2018

Dr Jim’s Counselling Blog:

What is coaching, counselling or psychotherapy, and why might you benefit from it?

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Copyright (c) Jim Byrne, 2018

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Introduction

natajim-coaching-counsellingCoaching, counselling and psychotherapy can be life-changing experiences.  Renata and I certainly have had lots of such experiences ourselves, through various processes; and we have each helped lots of individuals to change their lives for the better.

But many people have no idea what these kinds of help involve.  So here is what Renata says about her work:

About Renata Taylor-Byrne’s coaching/counselling work

“My main function is life is to be a ‘people grower’, and a healer of the body-brain mind.

“If you’re struggling with problems to do with…

* handling unexpected or demanding changes in your life circumstances

* changing one of your habits, or starting a new one

* reducing your feelings of being under pressure and stress

* clarifying your thinking or feelings

* achieving important goals; or:

* working to change a difficult emotional or relationship problem…

…then I can help you with these and similar challenges.

Counselling-room1001“I offer a safe space in which to talk about your problems, to get advice and guidance, to learn some new knowledge, techniques or models, and generally to work out a way forward that suits you.

You can contact me by email at renata@abc-counselling.org, or you can find out more about my services here: https://abc-counselling.org/life-coaching-hebden-bridge/

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But how, exactly, would Renata help you?  This is what she writes:

“I practice a form of coaching/counselling called Lifestyle Coaching and Holistic Counselling.

nature-and-health31“This overlaps all other forms of talk-therapy and coaching guidance, but it also significantly includes the latest research on the connection between the brain and the guts, and the role that gut health plays in sound emotional wellbeing (which some people call good ‘mental health’). It also includes insights from research on diet, physical exercise, sleep patterns, and stress.  It is often said that an army ‘marches on its stomach’, and it is true that successful individuals, in every walk of life, manage their lifestyle in such a way as to maintain healthy diet, guts, muscles, sleep patterns, and so on.  And when they don’t, they don’t have much staying power, and they under-perform in an unhappy life-space!”

Why not give Renata a chance to help you with your apparently intractable problems?  Telephone: 01422 843 629

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About Dr Jim Byrne’s Counselling and Psychotherapy Division

And now, here is what Jim say’s about his own service:

DrJimCounselling002“I have helped more than one thousand individuals to overcome distressing problems of anger, anxiety, depression, stress, panic, traumatic experience, couple conflict, insecure attachment, and so on.

I do that work via conversation, which is warm and friendly, and helpful, and insightful, and exploratory, and designed to help you to straighten out your story in your head, and to straighten out your feelings in your heart and your guts.

I also give advice on how to manage your body-brain-mind, and your environment, for optimum functioning.

As indicated on the main homepage, we at ABC Coaching, practice the most up to the minute form of emotive-cognitive therapy and coaching.  It’s called Emotive-Cognitive Embodied Narrative Therapy (E-CENT), and it integrates the best elements of all the pre-existing systems of counselling and therapy.  And it includes a strong focus upon lifestyle factors, like diet, exercise and sleep patterns.”

And if you want to find out what individuals gained from consulting Jim in the past, then please take a look at the Unsolicited Client Testimonials page.*** Here: https://abc-counselling.org/counselling-client-testimonials/

Or take a look at Dr Jim’s Counselling Division.***

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Coaching, counselling and/or psychotherapy, with Renata or Jim, could transform your current life into a happier, healthier more enjoyable life-space!

That’s all for today!

Best wishes,

Jim

 

Jim & Renata's logo
ABC Coaching and Counselling Services

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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iPads and iPhones disrupt your sleep

Blog Post No. 57

24th March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching Blog: Why you should be concerned about ‘blue light’ at night, and the quality of your sleep

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Introduction

ipad-IMAGE

New electronic gadgets can be really appealing and very attractive and efficient, and many people can be influenced into buying them, without being fully aware that the price tag for the gadget might be more than financial. There may be a physical cost too.

Research experiments in this area can be very helpful.  They can help us to sort out what is really beneficial for people’s health and well-being, and what works against their best interests. However, experience of vested interests teaches us that we’re not going to get this information easily.

As part of the research I’m doing at the moment, for a book on the importance of sleep, I came across the details of an experiment into the negative effects (on the human body-brain-mind) of using iPads and other electronic devices that involve LED lights, (such as mobile phones, and lap top computers). And I thought our readers might find it interesting.  (LED stands for Light Emitting Diodes. A light-emitting diode is a special kind of electronic device that glows when electricity passes through it. They are commonly used to illuminate computer screens, iPads, iPhones, etc.)

In this blog I’m going to:

(a) outline the results of an experiment into the effect of the particular kind of light emitted by electronic devices;

(b) and describe the negative effects they can have on your body-brain-mind.

Using LED lights and getting a decent night’s sleep

Making sure we get a decent night’s sleep is an essential part of preparing for work, school, college, or any other activity that requires physical and mental energy. And it’s essential for physical and mental health.

cHILD-ON-IPADLED’s begin their popular life in 2014.  In that year, a Nobel Prize in Physics was awarded to the three creators of LEDs: Shuji Nakamura; Isamu Akasaki; and Hiroshi Amano. They got this award because they were responsible for the creation of blue, light-emitting diodes which were described as: “Monumental energy-saving lighting technology”.

These LED lights use less energy than normal light bulbs and therefore they have a longer life span. “But they may be inadvertently shortening our own (life)”, is the opinion of Matthew Walker (2017)[1].

The blue light, which is emitted by the LED lights, is very powerful (twice as powerful as an ordinary light bulb).  And it is twice as powerful at inhibiting the release of melatonin in our bodies-brain in the evening (which is essential for sleep).  Most people may not be aware that they are making it difficult to sleep by using these devices at night.

mELATONIN-IMAGELet’s look at melatonin. I want to explain why melatonin is very important to us: it’s described as the ‘hormone of darkness’, and it increases in volume at dusk or during the early evening.

Its release within our bodies is governed by a piece of our brain called the ‘suprachiasmatic nucleus’ which simply means ‘the 24 hour clock within our brain’; and under the orders from this nucleus in our brains, melatonin is released into the bloodstream via the pineal gland, which is located deep in the brain.

Melatonin gives a very powerful chemical message to the body and the brain, that sleep will be coming soon. Melatonin in itself doesn’t bring about sleep, but it signals to the brain regions that do generate sleep that sleep must be started.

Then, when sleep is underway, melatonin slowly reduces in strength during the night and into the early morning.  Melatonin release is finally stopped when the pineal gland, which had been releasing it, switches the hormone off as the dawn light shines through the bedroom window.

As human beings, we have a sensitivity to blue LED lights.  This sensitivity within us, causes a health problem. For example: Four researchers, Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler, decided to find out what the effect of  our sensitivity to LED light has on the ability of people to get a good night’s sleep, if any.

Reading and using an iPad before bedtime – a comparison

Here’s the evidence of the effects of LED light on people’s sleep:

A research experiment was conducted in 2014, in which the four researchers, mentioned above, got together a group of adults who didn’t have any health problems, and these adults took part in 2 different processes – two different experimental conditions.

Each of the participants experienced these two processes:

Initially, they had five nights of reading a book on an iPad for two hours before bed (and they weren’t allowed any other activities like going on the internet and/or checking their emails).

Subsequently, the participants also had five nights reading a paper book for several hours before bed.

And to increase the validity of the experiment, some people experienced the book reading process first, and some people started by reading the iPad first.

The experiment lasted for two weeks in a tightly-controlled laboratory experiment.

What the researchers found

The result of reading on an iPad before going to sleep, as compared to reading a book, held back the release of melatonin by over 50% at night.

This meant that there was a delayed release of melatonin (the hormone that pressurizes the body into sleeping) by up to three hours. Consequently, their melatonin didn’t arrive until early in the morning.

This meant that, (compared with the time it took for them to fall asleep when they were reading a paper book), under the iPad condition, it took them longer to get some sleep. And also it was discovered that there were three specific differences in the quality of the sleep when the results of the two processes were compared.

Firstly, because of the delayed onset of sleep as a result of reading the iPad, the participants felt sleepier and had less energy the following day.

Secondly, the iPad reading had the effect, for a few days after the experiment, of delaying the release of melatonin by 90 minutes, so they took longer to fall asleep for those subsequent nights.

This resulting delay in the release of melatonin showed that the blue LED light had the power to delay the onset of our normal sleep rhythms.  (These rhythms of sleep and wakefulness, which are known as circadian rhythms, are very powerful, internal, biological regulators of our body temperature, sleep-wake cycle, hormone release, eating habits and other body functions).

Thirdly, the iPad use affected their sleep and reduced their rapid eye movement sleep (REM) sleep, which is vital for brain repair and regeneration.

The researchers, (whose experiment can be found by clicking on the live link below, in the references list[2]), came to the following conclusion:

 “Overall, we found that the use of portable light-emitting devices immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms, both of which can have adverse impacts on performance, health, and safety.”

‘Smart Kids don’t take their phone to bed’

sLEEPING-CHILD-WITH-LAPTOPAccording to an article that appeared in the Sunday Times on October 1st, 2017, entitled, ‘Smart Kids don’t take their phone to bed’ (page 14), there are details of a survey undertaken by the Children’s Sleep Charity, in which children reported keeping their mobiles under their pillows for fear of ‘missing something’. By doing this they would be more likely to hear that a message had been sent to them and they could then check their phone.

The evidence from the research study I described above, has shown the full, negative impact of blue LED light when it was viewed by research participants at night-time. From that, we may be able to see that the children who take their phones and other devices to bed will be exposed to blue LED light, which will impact on the ability of the children to get a decent night’s sleep.

Conclusion

The popular public reaction to the creation of LED light was very enthusiastic, wasn’t it? It was described as: “A monumental energy-saving lighting technology”, and the creators obtained a Nobel Prize in Physics.

Maybe it wasn’t such a great idea after all! Please be aware of the biological effects of this light on yourself and your loved ones.  A good night’s sleep is important not only for energy the next day; and for good physical health; but also for good mental health and efficient and effective brain functioning.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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References:

[1] “Why We Sleep“, by Matthew Walker (2017), Allen Lane Publishers.

[2] Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler (2015) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

PNAS January 27, 2015. 112 (4) 1232-1237; published ahead of print December 22, 2014. https://doi.org/10.1073/pnas.1418490112

 

Build resilience with Chinese exercise

Blog Post No. 56

2nd March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching and counselling Blog:

Millions of Chinese people can’t be wrong! Why practising Chi Kung will keep you away from the doctor’s surgery

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Introduction

Keeping fit by doing lots of exercise is good for you, isn’t it?  There is lots of talk these days about the importance of keeping fit, and of avoiding a sedentary lifestyle.

However, there are certain drawbacks with some types of exercise, which I want to tell you about, because you may not be aware of them.

Not all exercise is automatically good for your body. A lot  depends on the type of exercise you do.  A good deal of injury to muscles and joints is common in the most widely practised systems of exercise in the West.

In this blog I’m going to outline some of the differences between Eastern and Western types of exercise – and describe the benefits of Eastern exercise, and some of the disadvantages of Western exercise, which are not widely known.

It’s important that you know the effects of different types of exercise, so that you can make an informed choice, if you decide that you want to improve your health by exercising.

Why is this important?  Firstly, because you will want a good return on the investment of your valuable time and money. And secondly, because you will want to avoid physical damage to your body.

‘Hard’ and ‘Soft’ exercise

In his book, ‘The Tao of Detox’, by Daniel Reid (2003), Reid makes a distinction between ‘Hard’ exercise and ‘Soft’ exercise, and he explains the different effects these two types of exercise have on the body.

Here’s what ‘Hard’ exercise includes:

hard-exercise-picture

And now for some ‘Soft’ exercise systems:

Soft-exercise

The effects of ‘hard ‘exercise on the body

 There are lots of benefits from active sports, but there is also a downside to them. Here are some of the effects on the body of hard systems of exercise:

Infographic-on-hard-exercise.JPG

As you can see, the effects on the body aren’t all beneficial, and if there is also a competitive element to the sport, then this can act as a source of stress throughout the body-brain-mind.

The effects of ‘soft’ exercise on the body

 

The Eastern approach to exercise (which we’ve called a ‘soft’ approach) is that the exercise must be therapeutic for the body. So let us look at some evidence of the value of soft exercise.   And this will help us to understand why millions of Chinese have practised it continuously for thousands of years.

Here are some of the benefits:

# One of the top rewards of doing this type of exercise is that it switches your body into the ‘rest and digest’ (or healing) mode of functioning.  When you do ‘Soft’ exercise (which involves slow, rhythmic movements, combined with deep breathing), this shifts the autonomic (or automatic) nervous system into the calming, healing branch of your nervous system and keeps it there throughout the exercise.

This enhances the immune system and stimulates the production of red and white blood cells in the bone marrow.

# It also stimulates the thymus (the immune system’s master gland) and other glands, to release the full range of immune system protection factors; and at the same time it stops the release of the stress hormones which are part of the ‘Fight or flight’ response – (which  have powerful immune-system inhibiting effects).

# “Chi-gong also stimulates the increase in secretions of natural steroids”, states Daniel Reid (2003) “thereby relieving arthritis without the need to resort to the toxic synthetic steroids which most doctors prescribe for this condition.” (Page 114)

group-chi-gong

# Furthermore, apparently when we stretch our muscles, this squeezes stagnant blood from our body tissues and then the relaxation part allows fresh arterial blood to flow in. And stretching also stimulates lymphatic drainage, which we need to stimulate through body movement each day, so that wastes (e.g. toxic waste products, infectious microorganisms, etc), can be destroyed by our white blood cells, as they pass through the lymph nodes.

Because these soft exercises are always done in a relaxed, smooth and slow manner, with the smallest amount of effort, this means that no lactic acid is produced in the body tissues, which is a side effect of ‘hard’ exercise.

The benefits to the body (continued)…

Benefits-of-soft-exercise-chart.JPG

# Doing these soft exercises slowly ensures that the heart doesn’t race, and the breath isn’t reduced.

# Apparently twenty minutes of Chi Kung practice slows down the pulse by an average of 15%, while increasing the overall amount of blood circulating in the body, and this effect lasts for several hours afterwards.

This increase in the flow of blood around the body results from the way soft exercise alters the workload of circulation from the heart, over to the diaphragm.

And one of the implications is this: High blood pressure, which is a life-threatening condition all over the world, can be controlled without effort by doing daily Chi Kung practice, without the need for drugs.

Research findings on how Chi Kung reduces blood pressure

At the Shanghai Research Institute for Hypertension, one hundred people who were suffering from chronic high blood pressure and hypertension, took part in a research project to test whether Chi Kung exercise could help them.

What the researchers found was that after only five minutes of Chi Kung practice, blood pressure levels in all of the participants began to drop dramatically. And after twenty minutes their blood pressure reached the level it normally would have reached after three hours as a result of taking the kinds of blood-pressure drugs normally prescribed by Western medical practitioners.

Ninety-seven of the participants stayed free of high blood pressure and didn’t have to use the drugs any more, just by continuing to practice Chi Kung at home every day.

And the three patients who decided not to continue their Chi Kung practice quickly relapsed and had to go back on drug therapy.

Older-people-chi-gong-practitioners

The benefits of Chi Kung for the brain

# Electroencephalographic (EEG) scans of elderly people in China – who practice Chi Kung daily – show signs of rejuvenation.  That is to say, a pattern and frequency of brain waves has been found that are usually found in the brains of young children.  This is interpreted as showing that those who regularly practise this type of exercise can bring back the mental skills and abilities they had when they were young.

# Also, Chi Kung infuses the brain with energy, and activates the release of neurotransmitters such as dopamine, serotonin and enkephalins. The effect of this is that brain functions are balanced.  Mental alertness is increased, and pain reduced.  And communication is enhanced between the brain and the peripheral nervous system.

Chi Kung benefits for the digestion process

# Indigestion, and acid reflux, are very common for people who are following a Western diet.  According to studies in China, the practice of Chi Kung affects the stomach in a beneficial way.  For example, fifteen minutes of practise of Chi Kung produces a big increase in the enzymes which are released by the stomach to digest food: pepsin, and other digestive enzymes; plus lysozyme, which is secreted by the salivary glands. Apparently this system of exercise balances the pH level in the stomach (the level of acid and alkalinity) and this helps prevent acid indigestion.

Conclusion

We are socialized in the UK, Europe and America to see sports as a necessarily competitive process, either between different teams (for example the recent Winter Olympics) or competing against one’s own previous performance at a particular sport. But competition causes stress, as nobody wants to lose the race, or to let their team down!  And even after your team has won, there is always the anxiety about next time!  Next time we might lose!  And then who would we be?!

And inevitably there are vast audiences for these competitive sports.  And this has become a major form of involvement in sport: A passive, consumerist approach.

But what about the health of the people who are watching these events? Clearly, their health doesn’t get better by watching other people exercising. In fact, we now know that sedentary lifestyle is killing people! (Spectator sport does however make large fortunes for sports-related businesses and TV companies.)

The Eastern approach is very different: The benefits to the body of Chi Kung, (which is one of several Eastern forms of exercise), are many and varied. It’s like a type of medical therapy as well as an exercise system.

I was very fortunate in the 1980s to stumble across Chi Kung, when I joined Penny Ramsden’s Chi Kung class in Hebden Bridge. I found it so helpful, and health-giving, that I am still doing the exercises almost every morning, for over thirty years later!

Illustrating Chi Kung in action

Further down this page, you will see a video clip which illustrates the calming and relaxing movements of Chi Kung exercise, which gently gives the body a full workout – and practitioners feel great afterwards!

The exercise costs nothing, after you’ve learned how to do it.  It’s safe and effective and you can practice it anywhere at any time (indoors if the weather is bad. But exercising outside is better, because of all the fresh oxygen [chi] you get into your lungs and bloodstream).

You don’t need special equipment and, if you do it in the morning, it sets you up for the day to deal with the many hassles of life which you will inevitably face.

Here is a video clip of a group practising Chi Kung techniques:

My tutor (Penny Ramsden) told our group that, before she tried Chi Kung, she had been bed-ridden for a significant amount of time with chronic fatigue syndrome (CFS). Now she was fully recovered, after being taught by Michael Tse (pronounced Shay!), who teaches Chi Kung all over the world.

There are many classes where you can learn the movements, which you can then use for your physical and mental benefit for the rest of your life!

This form of exercise is great for developing resilience and managing the stresses of daily life, and if you practice it every day, it will slowly transform and strengthen you and enrich your life.

For many years I have recommended these exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

I hope you investigate this system of exercise, and experiment with it. It’s incredible value for money. And it builds up your most precious asset: your physical and mental health.

It feels good right away, once you start to do it!  And when you set out to face your day, you can feel the energy flowing through your body!  You will also feel resilient in the face of the inevitable hassles of your day!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Reference

‘The Tao of Detox’, by Daniel Reid (2003). London, Simon and Shuster UK Ltd.

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