Easy Breathing Exercises To Do At Work

By Siew Ching

Feeling stressed? Need a break? Try these breathing techniques to immediately feel better.

Sometimes you just need to take a breather and let go of stress… literally. Because when you breathe deeply, it sends a message to your brain to take a moment, calm down and relax. And that is the best remedy when you are piled high with deadlines, meetings, presentations, proposals and so much more! Don’t even get started with your personal life – it may even feel like you have none at the moment.

Other things that happen when you take a deep breath? All that increased heart rate, fast breathing, and high blood pressure that happens when you are stressed decreases as you breathe deeply to relax.

Sounds like a good thing to master at work, no? We think so, which is why here are four easy breathing exercises you can do at work to manage stress. The best part? You can also do it anywhere else whenever you feel a little anxious!

1. 4-7-8 Breathing Technique
A popular technique by Dr Andrew Weil, Harvard graduate and founder of the University of Arizona Center for Integrative Medicine. Works the best when you need to calm down those nerves.
Here’s how to do it: Count to 4 while breathing in deeply through your nose. Your belly should expand Count to 7 while holding that breath Count to 8 slowly while exhaling through your mouth Repeat four more times

2. Focus Breathing
When you focus on your breath, you push other anxious thoughts from your mind allowing you to concentrate fully on your breath. This will help bring down your anxiety, heart rate, and blood pressure.
Here’s how to do it: Take a few deep breaths When you are doing this, imagine breathing in calm, peace and goodness Breathe out and imagine exhaling negativity and stress Repeat five times

3. Belly Breathing
A must-do if you want to calm down ASAP! Just be sure to breathe slowly and pay attention to your belly.
Here’s how to do it: Rest one hand on your belly right at your navel Inhale, breathe down deep and feel your belly filling in with air. Your hand should rise with your breath as it rests on your belly Exhale and allow your belly to relax Repeat five times

4. Nostril Breathing
A popular yoga breathing exercise for stress release. Also known as Nadi Shodhana, this method is said to reduce stress, enhance focus and restore balance. And it’s really easy to do!
Here’s how to do it: Alternate your inhalations and exhalations through each nostril Sit up straight. Close your right nostril with your right thumb Inhale and exhale through your left nostril Then switch and do the opposite sides Repeat for five to 10 times

BONUS! One more breathing exercise to try

5. Mindful Breathing
Especially useful if you have a lot on your mind lately! This breathing practice is more closely tied to meditation. When you do this, try not to pay attention to any other thoughts that come to your mind aside from your breathing.
Here’s how to do it: Sit up straight but relaxed. Close your eyes and breathe normally At the end of your exhale, count 1 After the next exhale, count 2 Follow this pattern up to count 5 and then start over again Repeat for five minutes

Photo by Valeriia Bugaiova on Unsplash.

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