The Power of Deep Breathing at Work
The Benefits of Deep Breathing
A simple, uncommon ritual starts each staff meeting at Myosin Marketing. When everyone is gathered on Zoom, and before they get to the meat of the agenda, CEO Sean Clayton leads his team through a deep-breathing exercise. The practice sets the tone for the meeting, and helps his employees, most of whom work remotely, to feel safe, grounded and willing to take creative risks.
Deep breathing can be an effective way to reduce stress at work, studies show. But on the job, many people don’t think about how they’re inhaling and exhaling. Desk workers sitting at a computer tend to take shallow breaths as their shoulders creep up. Workers who spend the day on their feet in retail or health care may be too busy to focus on breathing.
How Deep Breathing Can Help
Chronic, unmanaged stress, which increases the risk of heart disease and stroke, can be as harmful to our health as secondhand smoke, according to the American Heart Association. Research suggests deep-breathing exercises can lower a person’s blood pressure and reduce anxiety.
Other benefits: deep breathing is free, can be done anywhere and doesn’t require taking a half-hour to meditate. Spending just a minute or two breathing deeply can help calm racing thoughts, experts say.
Practical Tips for Deep Breathing
Lisa Marie Deleveaux, a marketing professional and mother of five, recommends doing breathing exercises in the morning before the children wake up. She uses a technique known as alternate nostril breathing, a yoga exercise that involves inhaling through one nostril and out through another, using a thumb or forefinger to hold one nostril closed at a time.
Focusing on breathing for one to five minutes “can help you clear the slate and wipe all these things out of your mind…and allow you to get back to focusing on the one thing you want to accomplish,” said cardiologist Glenn Levine, a professor at Baylor College of Medicine in Houston.
Getting Started
A good way to do deep breathing exercises is while sitting on a bench outside, Levine said. If that’s not an option, doing it at a desk works. “Either turn off your screen or just put something blank on the screen so people think you’re still working,” Levine said. “Instead of focusing on the screen or work, just focus on your breathing. If possible, close your eyes.”
Conclusion
Deep breathing is a simple yet effective way to reduce stress and anxiety at work. It can be done anywhere, anytime, and doesn’t require any special equipment or training. By incorporating deep breathing exercises into your daily routine, you can improve your overall well-being and increase your productivity.
Frequently Asked Questions
Q: How often should I practice deep breathing?
A: You can practice deep breathing exercises as often as you like, but start with one to five minutes a day and gradually increase as you become more comfortable with the technique.
Q: What if I get distracted during deep breathing?
A: It’s normal to get distracted, especially if you’re new to deep breathing. Just acknowledge the distraction and gently refocus your attention on your breath.
Q: Can deep breathing help with anxiety?
A: Yes, deep breathing can help reduce anxiety by slowing down your heart rate and calming your mind.
Q: How do I know if I’m doing deep breathing correctly?
A: You should feel your body relax and your mind calm as you breathe deeply. If you feel uncomfortable or tense, try adjusting your breathing technique or taking a break to relax.
