Paper of the week: Stress reduction with 15 min daily office-based yoga
Melville, G., Chang, D., Colagiuri, B., Marshall, P., & Cheema, S. (2012). Fifteen Minutes of Chair-Based Yoga Postures or Guided Meditation Performed in the Office Can Elicit a Relaxation Response. Evidence-Based Complementary and Alternative Medicine, doi:10.1155/2012/501986
Working conditions that lead to chronic psychological stress can be damaging to health. Links have been shown between work stress and risk of myocardial infarction, mediated by sympathetic nervous system activation, which – during physical inactivity like sitting at a desk all day – results in hyperlipidemia and hyperglycemia.
Stress reduction techniques and regular exercise could be beneficial in mitigating stress. However, for many, the challenge is to find time around work and family commitments. Some have resorted to brief bouts of yoga or meditation in the workplace. This study sought to assess the effectiveness of this practice in reducing the physiological effects of stress.
Twenty adult office workers were recruited and given training on performing yoga and meditation exercises within the confines of their office or cubicle. Heart and respiratory rates (measured with a Piezo respiratory belt, PowerLab 26T, and LabChart 7), blood pressure, and subjective measures of stress were collected prior, during and after exercise for 15 minutes.
Following either yoga or meditation, self reported stress was significantly lower. Systolic blood pressure significantly reduced following meditation (from 116 to 109 mmHg), but not after yoga. Respiratory rates decreased during meditation (-17%) and yoga (-25%). Both interventions changed heart rate, but in opposite directions: meditation -3.9%, yoga +6.5%. HRV analysis revealed a significant increase in heart beat variation and sympathovagal tone after yoga, but not meditation.
On the basis of their findings, the authors conclude that 15 minutes of daily chair-based yoga may reduce adverse health effects caused by work stress.
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27 January 2012
