Simple Breathing Exercises for a calmer workplace

Tips to de-stress at work

If you are finding yourself stressed out more than normal, then you might want to look at the way your breathing. There’s a big probability that you are breathing incorrectly. Start becoming conscious of your breath throughout the day. The next time you feel stressed out, start to notice the connection between how you are breathing and what you are feeling. Breath awareness is extremely important. Breathing incorrectly involves short and shallow breaths, which are bad habits for most adults especially when stressed. Some signs your body is telling you that you need more oxygen are sighing or yawning frequently.

When we change the pattern of our breathing, we change the pattern of the information sent to the brain. The heart speeds up when we inhale, and it slows down on the exhale. The quality of our breath helps to relax the mind and enhance the ability to learn, focus, and concentrate.

There are many different techniques you can try to breathe deeply through your abdomen instead of your chest. Try different methods out and see which one works best with you. Several simple breathing techniques are described below that can help guide you to take full breaths, allowing more oxygen into the lungs resulting in instant release of stress.

Belly Breathing

The deep breathing and movement of the diaphragm helps remove the toxins from the body promoting better blood flow. The upward and downward movement of the diaphragm also helps remove the toxins from the body. As a result of the increased blood flow, we get more oxygen into our blood.

1.    Rest one hand on your belly at your navel.

2.    As you Inhale, breathe down and push your belly out so you feel your hand rising with your breath.

3.    On the exhale, allow your belly to fully relax. Use your hand to push all the air out of your belly.

4.    Repeat 4 – 5 times or more until you are calm.

Square Breathing

This can distract your mind from racing thoughts or distractions. This technique helps for calming anxiety.

1.    Rest one hand on your belly, and breathe in through your nose, which helps add natural resistance to the breath.

2.    Inhale for a count of 4. Breathe deep and push your belly out feeling your hand rise with the breath.

3.    Exhale for a count of 4. On the exhale allow your belly to relax.

4.    Repeat for 4 times or more until you are calm.

Mindful Breathing

During deep breathing, due to increased blood flow, we get more oxygen into our blood. Increased oxygen results in increased energy levels. This breathing practice is more closely tied to meditation than the others. Try not to engage in any other thoughts that might pop up in your mind while breathing. Focus on the counting method. If at any point your mind begins to wander, simply come back to the breath.

1.    Sit up straight and relax, close your eyes and breathe at a normal pace.

2.    At the end of the exhale, count to 1.

3.    Breathe in deeper & slower with each round.

4.    After the next exhale, count to 2. (Continue this pattern to the count of 6)

5.    Start over (repeat for 3-4 minutes).

4-7-8 Breathing

Taught by Dr. Andrew Weil, this simple technique can be done anywhere. You can do this either sitting or lying down. The tip of your tongue should sit against the ridge of tissue just behind your upper front teeth for the duration of this exercise.

1.    Take a deep, slow breath inhaling quietly through your nose, counting to 4 from your belly.

2.    Hold your breath to the count of 7 seconds.

3.    Exhale completely through your mouth, making a "whoosh" sound. Breathe out completely to the count of 8. Try to get all the air out of your lungs by the time you count to 8. You'll be exhaling through your mouth around your tongue; pursing your lips slightly may help make it less awkward

4.    Repeat 4 times. Notice how you feel at the end of the exercise.

Stress triggers over breathing, and our emotional response triggers the same demand for oxygen that is not really needed as physical stress. In the workforce we are constantly bombarded by stress and negativity on a daily basis and by controlling our breathing, we control the way we respond to the daily issues in life with a positive outcome and relieve anxiety. Most pregnant women are taught to breathe because it is beneficial when coping with emotional and physical distress, surely the workforce could use some breathing techniques as well!