October is Healthy Workplace Month in Canada, a time to reflect on how our work environments affect our physical and mental well-being. For Canadians living with high blood pressure, atrial fibrillation (AFib), heart disease, or respiratory conditions, workplace stress isn’t just a mental health issue—it’s a serious risk factor for overall health.
At Advanced Respiratory Care Network (ARC Network), we’re committed to helping Albertans breathe easier and live healthier. This month, we’re spotlighting how stress and sleep impact your heart and lung health, and sharing practical, heart-smart tips to help you stay well during a busy autumn season.
The Link Between Stress and Heart Health
Workplace stress, especially when workloads are high and control is low, has been linked to a significantly increased risk of atrial fibrillation (AFib), a common heart rhythm disorder.
A Canadian study found that white-collar workers experiencing both job strain and feeling under-rewarded had a 97% higher risk of developing AFib compared to their less-stressed peers.
Chronic stress can also:
- Raise blood pressure
- Trigger inflammation
- Disrupt healthy sleep patterns
- Affect breathing and oxygen levels
Over time, these changes place extra strain on the cardiovascular and respiratory systems, increasing long-term health risks.
5 Heart & Lung-Smart Tips for a Healthier Workplace
Here are five practical ways to support your cardiovascular and respiratory health at work:
1. Practise Deep Breathing
Slow, controlled breathing helps lower blood pressure, calm your nervous system, and improve oxygen flow. Try this simple technique:
- Inhale through your nose for 4 counts
- Hold for 7 counts
- Exhale slowly through pursed lips for 8 counts
Repeat for 2–5 minutes during breaks or before stressful meetings.
Bonus Tip: Breathing exercises can also help manage anxiety and improve lung function, especially helpful for those with asthma or COPD.
Learn More: Breathing Exercises to Feel Calm and Relaxed
2. Take Movement Breaks
Sitting for long periods can reduce circulation, elevate blood pressure, and restrict lung expansion. Set a reminder to:
- Stand and stretch every hour
- Walk during phone calls
- Take short outdoor breaks when possible
Getting outside, even briefly, can boost your mood, improve breathing, and reduce stress.
Read More: Embrace the Outdoors: 7 Ways to Spend More Time in Nature
3. Create a Sleep-Friendly Routine
Poor sleep raises stress hormones and blood pressure, and can worsen respiratory symptoms. Aim for:
- 7–9 hours of sleep each night
- A consistent bedtime and wake-up time
- Limiting screen time and caffeine before bed
Consider joining a sleep challenge this month to track and improve your habits.
Check Out These Tips: Improving Your Sleep Hygiene: Habits for a More Restful Night's Sleep
4. Set Boundaries Around Work
Work-life balance is essential for heart and lung health. Try to:
- Avoid checking emails after hours
- Take full lunch breaks away from your desk
- Speak with your manager about flexible scheduling if stress is affecting your health
Tip: Chronic stress can worsen asthma and other respiratory conditions. Protecting your time helps protect your health.
5. Connect With Others
Strong social connections reduce stress and support mental well-being. Join workplace wellness activities, share a coffee break with a colleague, or participate in Healthy Workplace Month events like:
Start Your Journey Toward Less Stress Today
Workplace wellness isn’t just about productivity; it’s about protecting your heart, lungs, and overall health. This October, take small steps to manage stress, improve sleep, and support your cardiovascular and respiratory systems.
At ARC Network, we’re here to help you breathe easier and live healthier. If stress, poor sleep, or heart health concerns are affecting your life, book a consultation with our team today.