SLOW DOWN
Why a Code 2 Response Saves Lives
By Kevin J Jablonski , PhD , MPH , Chief Police Psychologist , Los Angeles Police Department , and Michel Moore , Chief , Los Angeles Police Department
The demands of your job relentlessly tell you to work harder , work longer , do more , know more , and work faster . It ’ s easy to believe that if only there were more hours in a day , you would be more productive . Since there aren ’ t , the key to accomplishing more may be to just . slow . down .
Fast-paced lifestyles with lengthy work schedules , competing demands , and substantial responsibilities , challenge even the brightest and most energetic of chief executives . Left unaddressed , such demands can lead to poorer decision-making ; decision-making driven by emotion and subjectivity rather than systematic , evidencebased processes more likely to yield positive results .
Learning how to slow down has extraordinary health benefits . Science has shown that individuals who practice relaxation techniques , get enough rest and sleep , and enjoy meaningful time away from work demands live longer , healthier lives . These healthy behaviors contribute to higher energy levels , better decision-making , greater psychological resiliency , improved social intelligence , and less risk of obesity , dementia and even hair loss .
Here ’ s a bit of unconventional advice that you may , at first , dismiss as silly . However , numerous empirical studies suggest that given time , these rather simple behaviors can and will improve your health .
BREATHE
The science suggests that the old saying “ stop and breathe ” has tangible health benefits . Breathing is a natural process that typically requires little to no conscious attention . And yet , people are often surprised to learn that their breathing is dysregulated . Extensive research shows the connection between ‘ proper ’ breathing and relaxed physical and mental states , less reactive responses to perceived challenges and conflict , increased oxygenation and enhanced mental acuity . Here ’ s one approach you can try :
Sit comfortably in a chair and let your head , neck and shoulders relax ; breathe slowly and deeply through your nose ; let your belly rise while your chest remains stationary ; inhale slowly ( 3-5 seconds ), hold your breath for a second or so , then slowly exhale through your nose . Your exhale should take longer to complete than your inhale / breath holding ( 6-8 seconds ). Start by practicing this process for one minute , working your way up to five or more minutes over time . Do this exercise three or more times throughout the day and whenever you feel tense .
REST
This may seem like a foreign concept for chief executives , but rest is as critical as exercise to being healthy . Rest is the intentional slowing down or halting of physical activity . Rest gives the human body ( and mind ) an opportunity to repair tissue , reduce inflammation , and improve immune function . Without periods of rest , you are at increased risk of weight gain , heart disease , muscle injury and depression . Try this :
Start by making time each day for a little downtime . If
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