Managing Travel Stress - Business Traveler edition
In the fast-paced world of business, frequent travel has become an integral part of many professionals' lives. However, amidst the allure of new destinations and opportunities, the rigors of constant travel can take a toll on both mental and physical health. To delve into this critical aspect of modern corporate life, BCD Travel, in collaboration with their Marketplace travel wellness partner Sanctifly, presents an insightful report on Traveler Wellbeing. This report not only sheds light on the significance of mental and physical health for business travelers but also unveils the emerging solutions to counterbalance them like Sanctifly.
The Role of Employers in Alleviating Travel-Related Stress
One intriguing aspect that the report dissects is the role of employers in the holistic wellbeing of their business travelers. It is no secret that organizations are beginning to acknowledge the correlation between employee wellbeing and productivity. The report delves into business travelers' perspectives on their employers' involvement in addressing travel-induced stress. From flexible travel policies to access to wellness resources, the survey explores the effectiveness of these support mechanisms.
“As research shows, over 7 in 10 business travelers are likely to use the wellbeing support tools and services provided by their employers, and 6 in 10 say the same about mental health support”
Link to the report: https://www.bcdtravel.com/resources/traveler-wellbeing-manage-stress/
Sanctifly: A Holistic Solution for Travel Wellness
Amidst the discussions on enhancing traveler wellbeing, Sanctifly is a game-changing solution. As detailed in the report, Sanctifly serves as an indispensable tool that mitigates the stresses of business travel. With a seamless app-driven interface, it presents a world of wellness options at travelers' fingertips. The all-encompassing nature of Sanctifly's offerings extends beyond access to premium airport amenities and exclusive membership benefits. Sanctifly App has an extensive library of curated travel wellness content, healthy airport guides, 10 - 60 min workout videos for free consumption.
Accessing Premium Airport Activities with Sanctifly
At the heart of Sanctifly's appeal lies its vast array of premium airport activities. The report highlights how this innovative platform opens the doors to over 4000 exclusive experiences that elevate the travel journey. From rejuvenating gym sessions to tranquil poolside relaxation,Sanctifly empowers business travelers to utilize airport downtime in a refreshing and health-conscious manner.
“While travel has gone through some major changes in the past few years, the stresses that potentially come with it remain the same. What we have noticed is traveler awareness of the impacts of stress, desiring more options to manage and minimize them, and a growing demand in searches for Sanctuary spaces for quiet zones.”
Sara Quiriconi, Wellness Expert, Sanctifly
Empowering Traveler Wellbeing: Luxury Hotel Facilities
Sanctifly doesn't stop at airport amenities. The report underscores how the platform extends its offerings to luxury hotel gym, pool, and spa facilities without having to book a room. Recognizing the need for holistic wellness, Sanctifly bridges the gap between travel and comfort, enabling travelers to revitalize their minds and bodies even within the confines of hotels.
In the end, as the demands of the corporate landscape continue to evolve, the symbiosis between business traveler wellbeing and professional success becomes ever more apparent. The Insights Report serves as a compass, guiding both employers and travelers towards a future where the journey is not just about reaching a destination, but about nurturing a sense of balance and vitality along the way.Through the lens of this report, Sanctifly shines as a beacon of innovation, fostering a seamless blend of technology, wellness, and convenience.
5 Breathing Techniques You Need To Know
We are living in stressful and uncertain times and how we deal with that stress is so important. Here are 5 easy breathing exercises that you can have on hand to help cope with any stressful situation.
5 Breathing Techniques For When You Are Stressed Out
Diaphragmatic breathing
4-7-8 breathing technique
Body Scan -Focused breath
Alternate nostril breathing
Humming breath
We are living in stressful and uncertain times. Many of us are looking back over the last year and wishing we could go back to normality. While we will get there and things will eventually return to normal, we don’t want to go all the way back to our old ways. In this modern world of constant connectivity where progression and ‘success’ are valued above all else, stress is a serious issue for many people. We constantly feel that we are not good enough or not doing enough. No matter what stage of life you are in or what your daily routines are, we all encounter stress on a daily basis. And while some of it certainly can be avoided, unfortunately, some of it cannot. Therefore, how we deal with the stress and how we manage it becomes the most important tool we have for looking after our mental health and maintaining a wellness focused lifestyle. Let’s use this time to focus on building those healthy routines and creating a healthy habit toolbox so we can be ready for the return to normal.
How does breathing help with stress levels?
Breathing is a proven, long standing stress relief technique. The reason deep and focused breathing has such a profound effect on stress levels and its physiological impact is because it evokes the relaxation response. The ‘Relaxation Response’ was coined by Dr Herbert Benson of Harvard’s Mind/Body Medical Institute in his book of the same name. In the book, Dr Benson explores and explains the physical benefits of truly relaxing your body and mind and combating the negative impact of the flight-or-flight response. When we are stressed or scared or anxious our body and mind go into overdrive trying to keep us safe. Our heart races, our breathing quickens, and our minds race as we try to either get out of the situation or face it head on. While this is a valid evolutionary response, it just does not suit the modern environment we have created. And so, we end up having to deal with the truly negative effects of stress such as high blood pressure, anxiety, poor sleep patterns and more. The relaxation response tells our body and mind that we are safe and can help counteract those negative effects. Breathing deeply and practicing specific breathing techniques is a sure way to evoke the relaxation response and get your body and mind into the relax and restorative state it needs to heal physically and deal with mentally challenging situations.
Here are 5 breathing techniques that you need to know and how to practice them correctly.
1. Diaphragmatic breathing
Throughout our day, particularly on days when we are feeling stressed and overwhelmed, we tend to take shorter, shallower breaths. Taking short, shallow breaths can have a serious effect on our health and wellness. It increases blood pressure and heart rate and makes it more difficult to relieve stress. Taking deep breaths doesn’t tend to come naturally to us. We needed to make an extra effort to breathe deeply so that we can take advantage of the amazing benefits.
The key is to send the breath down into your diaphragm, making it expand as you inhale. Find a comfortable seated position. Place one hand on your chest and one hand on your stomach. Take a deep inhale, feeling your stomach expand beneath your hand, and your chest rise slightly. Continue this process, making sure that the hand on your stomach continues to rise and fall with each breath.
Diaphragmatic breathing is great for when you feel your heart is racing.
2. 4-7-8 breathing technique
As mentioned above, deep breathing is extremely beneficial for our health. Holding our breath and extended exhalation are the next step in utilizing breathing techniques to calm our nerves and manage stress. In a series of studies conducted in 2018 and 2019, longer exhalation showed a positive impact on combating stress responses and improving heart rate variability. The 4-7-8 technique can help you master extended exhales.
Find a comfortable seated position, making sure you are not holding any tension in your neck and shoulders. Close your eyes. Close your lips and press your tongue gently against the roof of your mouth. Count to 4 as you inhale through your nose, count to 7 as you hold your breath and exhale through your mouth slowly for a count of 8. Repeat for four breath cycles. It may take some practice to get the timing right.
Extended exhalations are great for bringing a sense of calm to your body and mind. Practice the 4-7-8 breathing technique if you feel anxious or on edge.
3. Body scan - focused breath
A body scan is a meditation practice that aims to create a deeper connection to your body and help you to acknowledge any feelings or sensations you might have without judgement. Although it is primarily used as a meditation technique it can be utilised in other ways. Some people use it to relax, to fall asleep and, when combined with focused breathing, to help reduce stress and anxiety.
Lie down on your back in a comfortable position. You can also do it seated but lying flat on your back is preferable. Focus your attention on your feet, don’t move them, just make then the focus of your thoughts. Acknowledge how they feel right now and take two deep breathes while focusing on them. Continue up through each part of your body, your shins, knees, thighs etc. Take two deep breaths each time you focus on a body part.
Focused breath breathing techniques are great for calming racing thoughts. Because you are giving your thoughts something specific to focus on it is much easier to quiet them and feel the full impact of the breathing exercise.
4. Alternate nostril breathing
Nadi Shuddhi, or alternate nostril breathing is a yogic breathing technique where you alternatively inhale and exhale through one nostril or the other. The practice is used to help control your breathing and reduce stress. The focused attention that is required helps to still racing thoughts and has added benefits for your lungs and respiratory system.
First, find a comfortable seated position. Hold up your right hand up with all five fingers extended and then bend down the index and middle finger towards your palm. Take your thumb and use it to close your right nostril. Inhale deeply through your left nostril, then use your ring finger to close the left nostril and release your thumb from your right nostril. Exhale fully through your right nostril. With your left nostril still closed, inhale deeply through your right nostril and repeat the process. Continue for 5-15 minutes.
Alternate nostril breathing helps to increase and improve lung capacity. Use this breathing technique if you often feel breathless when overwhelmed. It will help train your lungs to embrace their full capacity which will help relieve stress levels.
5. Bhrahmari or the humming breath
Bhrahmari Pranayama, also known as the bumblebee or humming breath is a yogic breathing technique that incorporates sound to help you feel grounded and calm. This breath practice is used to relieve stress, anxiety and anger.
Find a comfortable seated position and gently soften your gaze or close your eyes. Close your mouth with your teeth slightly apart. Inhale deeply and on the exhale press your tongue to the roof of your mouth and make a low humming sound. Continue making the sound for the entirety of your exhale. Repeat the process for six rounds and then return to your normal breathing.
The humming breath breathing technique is great for releasing tension, especially if you are carrying that tension in your mouth or jaw. Practice this method if you find yourself constant clenching your teeth or tensing your shoulders due to stress.
At Sanctifly we are here to support our community build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Although most of the content on the Sanctifly app was designed for traveling, it is applicable and helpful in all walks of life. Building good habits around stress management at home and on the road is one of the main pillars of support we offer our members. Find stress management, wellness tips and more in the Sanctifly app today and start your journey to better health and wellness.
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