Inhale through the nose for a count of four. Exhale through the mouth for a count of eight. Repeat this pattern for a total of four breaths. Do you feel more energized?

If you don’t feel the effects now, don’t worry.

Stay calmer and happier by practicing breathing exercises and you’ll soon see and feel differently.

You may feel you’re running on empty.

Have you been going non-stop all day and you’re beginning to flag?

Maybe you need to keep going, but you’re not sure how much longer you can last.

Any feeling of being rushed can trigger chronic stress – all of which can lead to one or more several conditions – hypertension (high blood pressure), addiction, or depression.

People may also experience joint pain, fatigue, cloudy thinking, changes in appetite, or erratic emotional responses.

If you’re feeling stressed, take time to take a deep breath now – or several deep breaths. Once you give it a try, you’ll start feeling invigorated and refreshed. You’ll finish your daily tasks with ease after learning this newfound tool for remaining focused and energized.

While you may be used to the idea, that breathing is automatic, you can also use breathing to change your state of mind. Whenever you’re feeling depleted or low, you can use breathing exercises to give you that much-need boost of energy.

Suggested Breathwork Methods

Below are some breathwork methods you can try for an energetic pick-me-up,

1. Breath of Fire

This is a rapid, deep breathing exercise that increases your circulation and gets the oxygen flowing throughout your body. It’s perfect for when you need an immediate shot of refueling.

How to do it:

• Sit with a straight spine and deeply inhale through the nose.
• As you exhale, contract your belly button – forcefully releasing the air from your lungs
• Continue this form of rapid breathing for 30 to 60 seconds.

2. Alternate Nostril Breaths

Alternate nostril breaths balance the left and right hemispheres of the brain. This promotes calmness and clarity. Taking breaths through each nostril–one at a time–is a great way to clear your thoughts and body of anxiety.

How to Do It:

• While you sit down in a comfortable and relaxed position, maintain a straight and aligned back.
• Using your thumb or forefinger, close your right nostril so that you may breathe in through your left nostril.
• Next, using your right finger, seal the left nostril.
• Hold your breath for a time, then exhale through your right nostril while maintaining a closed left nostril.
• Breathe in through the right nostril, closing it with your thumb or forefinger.
• Exhale through the left nostril while holding the right nostril closed.

Tips on Adding Breath Exercises to Your Routine at Work

Below are some tips on how to include deep breathing in your work routine:

1. Again, make sure that you are sitting or standing in a comfortable position. You may want to close your eyes if it helps you to focus on your breaths. You can do this at your desk whenever you’re due for a break.
2. Always add a few deep breaths when you first arrive at work. By doing this, you can center yourself and set the tone for the day ahead.
3. Take a few minutes at the end of your lunch break to focus on your breathing. Doing so will help you relax and get rejuvenated for the afternoon ahead.
4. If you start to feel overwhelmed or stressed during the day, take a few deep breaths to calm yourself down. This will help you keep your mind on your work and stay productive.
5. Before you leave work for the day, take a few deep breaths to clear your mind and prepare for the evening.

Final Thoughts on Deep Breathing

You don’t need to rely on sedative-type medicines or similar prescription drugs to reduce workday anxiety. Make the most of deep breathing and you’ll also improve your health and overall well-being.

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Thursday, June 15, 2023