Need A Break? 4 Easy Breathing Hacks For Professionals
In today’s fast-paced work environment, taking regular breaks is more important than ever. These breaks aren’t just about stretching your legs or grabbing a cup of coffee. They’re essential for maintaining focus, reducing stress, and boosting productivity.
Incorporating simple breathing exercises when you need a break can work wonders for relaxation, and they are perfect for a desk-bound setting. Breathing exercises can enhance your concentration, calm the mind, and recharge your body with minimal effort.
Read on to get started!
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Understanding Stress
Stress at work is a commonplace experience. But what exactly is stress in a professional context? Simply put, it’s the body’s response to pressure from a challenging situation. According to the Blue Cross Blue Shield of Idaho, stress can manifest as emotional tension, mental strain, or physical reactions like increased heart rate.
The consequences of stress ripple through your productivity, resulting in decreased efficiency, errors, and possibly even burnout. It’s like running a marathon without any water breaks; eventually, exhaustion sets in. Recognizing how stress affects your day-to-day life is the first step in managing it effectively.
This is where I, in hindsight, see I failed in the run-up to my own epic burnout. I didn’t recognize the signs. I was so busy trying to meet every demand that I and everyone else placed on me. I never stopped to consider why I felt so emotional; anxious, overwhelmed, nervous and on edge. All at once. Everything all muddled together.
One of the first things I read after having spent the better part of a week curled up in bed, either passed out in sleep or staring blankly at the walls, was an article on how most adults have lost the ability to breathe naturally. How the stress and expectations and demands of our working lives have resulted in us breathing shallow, only using our upper lungs, and hardly moving our bellies as we do so. And how this type of breathing exacerbates the feelings of stress.
If you have ever watched a baby sleep, you will have noticed a relaxed heaving and lowering of the belly. That’s what natural breathing should look like, and I was not even close. My recovery from burnout and return to work started with one simple breathing exercise: one little step towards teaching the body what it had forgotten long ago.
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Benefits of Breathing Exercises When you Need a Break
Breathing is so much more than just an automatic function of living—it can prove to be a vital tool and your secret weapon for managing stress and promoting wellness. When stress levels flood the system, breathing exercises act as a natural brake, helping you to calm the mind and relax the body.
The Connection Between Breath and Stress
Shallow breathing, a common response to stress, limits the amount of oxygen reaching your brain, which can exacerbate feelings of anxiety. Taking deep breaths counteracts this by increasing oxygen flow and soothing the nervous system. The Harvard Health points out that proper breath control can reduce stress response significantly.
For a more in-depth look at the importance of proper breathing and how you got off track, check out the article Self-Care 101: Why Is Conscious Breathing Important?.
Physiological Benefits of Proper Breathing
The benefits of breathing extend beyond just calming your nerves. It can also improve cardiovascular health, lower blood pressure, and boost mental clarity. Just as a well-tended engine runs smoother, your body performs better when powered by proper breathing techniques.
Simple Breathing Exercises to Try at Your Desk
You don’t need a yoga mat or a meditation room to practice effective breathing exercises—your desk can be the perfect setting. Here are some easy-to-follow techniques that require minimal interruption to your workflow, that you can pull out of your sleeve whenever you feel you need a break during a workday.
Diaphragmatic Breathing
To perform diaphragmatic breathing:
Sit comfortably with your feet flat on the floor.
Place one hand on your stomach and the other on your chest.
Breathe in deeply through your nose, allowing your stomach to push out against your hand, while your chest remains still.
Exhale slowly through your mouth.
Repeat this process 5-10 times.
This technique engages your diaphragm more effectively, promoting relaxation and reducing stress.
4-7-8 Breathing Technique
The 4-7-8 breathing method is simple yet powerful:
Close your mouth and inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth for a count of eight.
Repeat the cycle for four breaths.
This exercise can be a quick fix for calming nerves and improving focus.
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Box breathing is another effective method when you need a break:
Inhale slowly through your nose to a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four.
Pause and hold your breath out for another count of four.
Repeat several times.
This technique sharpens concentration and fosters a sense of calm.
Alternate Nostril Breathing
To practice alternate nostril breathing:
Sit comfortably and use your right thumb to close your right nostril.
Inhale deeply through your left nostril.
Close your left nostril with your ring finger, then exhale through the right nostril.
Inhale through the right nostril, close it, and exhale through the left.
Continue this pattern for several rounds.
This practice balances the mind, providing clarity and peace.
Incorporating Breathing Exercises into Your Workday
Finding the time to breathe might seem challenging, but it doesn’t have to be. Here’s how you can seamlessly fit these exercises into your day.
Creating a Relaxation Routine
Consistency is key. Carve out time in your schedule, whether it’s during your morning coffee break or just before lunch. Creating a daily routine that includes breathing exercises is like planting seeds for long-term well-being.
Recognizing Triggers for Stress
Identify what stresses you the most during your workday. Is it the rush hour meeting or the afternoon deadline? Pinpointing these stressors allows you to use breathing exercises as a proactive coping mechanism.
Seeking Supportive Tools and Resources
Quieting a busy mind can sometimes prove challenging, especially during a hectic workday. For those who prefer guided breathing sessions, several reputable apps offer structured programs that not only hold your hand and lead you through each breathing session, but they can also help you practice regularly. As we all have different schedules, preferences, and needs, I suggest trying out a few apps to see which resonates with you the most. For a comprehensive list and comparison of apps, check out our post Breathe Easy: The 10 Best Apps for Breathing Exercises.
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Final Thoughts
Breathing exercises are a simple yet effective tool for managing stress and enhancing productivity at your desk. They provide a subtle and quiet route to poise and inner peace whenever you feel you need a break from nervousness and overwhelm.
By incorporating these techniques into your day, you’re not only investing in your immediate calm but also your long-term well-being. So, the next time you feel tension creeping in, remember to pause and just breathe—it might just be the breath of fresh air you need.
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How do you handle stress during your work day and what do you do when you need a break from it all? Let me know in the comments below!
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