After hearing about the health benefits of breathwork exercises, have you ever wondered what happens if you add a spiritual twist to them? That’s when mindful breathing exercises come into the picture.
What is breathwork all about?
How can you practice mindful breathing exercises at your workplace?
In this article, we’ll answer these questions to help you leverage the power of breathwork exercises for good health.
Let’s get to it!
Factors Affecting Work of Mindful Breathing Exercises
Mindful breathing, or breathwork, involves concentrating on our breathwork. It can be used for spiritual purposes to attain an altered state of consciousness and to improve your physical and mental health.
Stacey Schuerman, an experienced yoga teacher says mindful breathing can help you during or after a stressful event by restoring balance and reducing blood pressure and heart rate. Now, you may be thinking of the various stress triggers in your day-to-day life, and it’s highly likely that your workplace environment would make it onto the list.
We’ll help you deal with that next.
“You can’t stop the waves, but you can learn to surf.” Jon Kabat-Zinn (Mindfulness expert)
Mindful Breathing Exercises That You Can Do in the Office
Unlike your home, you may not be comfortable exercising while at your workplace. But what if we provide you with some easy and effective breathwork exercises that can help you achieve mindfulness and peace? Will you still hesitate?
Keep reading to find out the five key mindful factors affecting breathing techniques in the workplace.
1. Counting Breaths
Counting the number of times you inhale and exhale can help increase mindfulness, keep your mind from wandering off, improve the mood, and provide relative immunity from distracting stimuli. This method has its roots in the Buddhist technique of “Gaṇanā” to “vipassana” meditation.
Method:
- You can count from one to ten, repeating the process for a short span of time.
- If you get distracted midway, gently acknowledge the distraction and start again from one.
2. The 4-7-8 Technique
The 4-7-8 breathing exercise can help improve the symptoms of anxiety and depression, according to a study. It may also be useful for pain reduction and improving sleep quality, as observed through scientific research on bariatric surgery patients.
Method:
- You inhale for 4 seconds, allowing your lungs to fill completely with air.
- Hold the breath for 7 seconds, creating a moment of stillness and calm within.
- Finally, exhale for 8 seconds, releasing the air slowly and fully, letting go of any tension or stress.
3. Box Breathing
Box breathing can help reduce stress and anxiety, in addition to lowering blood pressure and heart rate. For breathing exercises for working out, imagine going along the vertical side of a box as you inhale, followed by holding your breath for about five seconds as you reach the top horizontal side of the box and traverse along it.
Method:
- Gradually exhale as you begin to move down along the second vertical side of the box, allowing your breath to flow out smoothly.
- Once you reach the lower horizontal side of the box, hold your breath for five seconds, creating a moment of stillness and awareness.
4. Deep Breathing
Deep breathing, as its name suggests, means intentionally taking deeper breaths than you normally do. Also known as diaphragmatic or belly breathing, this technique engages the diaphragm (a muscle that helps the lungs contract and expand) and the abdominal muscles.
Deep breathwork exercises, while easy and practical, can help reduce blood pressure and stress, making them suitable for workplace applications.
Method:
- In a comfortable position, gently close your eyes to minimize distractions and help you focus inward.
- Take a deep breath in through your nose for a count of four. Allow your abdomen to expand as you fill your lungs with air.
- Exhale slowly through your mouth for a count of six or eight, letting all the air out and feeling your body relax with each breath out.
5. The Squeeze and Release Method
This technique can be employed for controlling anger, making it a potentially useful tool for workplace anger management.
Method:
- For this, you’ll need to inhale while counting until three. Hold your breath, and squeeze different muscles of your body, for example, by clenching your fists and curling your toes.
- At failure, exhale and release the tension in the muscles.
- If you find it difficult to squeeze multiple muscles at the same time, focus on a specific group of muscles to make the exercise more comfortable for yourself.
Whichever method you choose, there are a few basic things to take care of while following the work-breathing regimen or factors affecting the work-breathing regimen:
- Sit in a comfortable chair with your feet flat on the ground and your back supported. You may also sit in a cross-legged position on the floor.
- Take a slightly deep breath and exhale while making sure your shoulders are in a relaxed position and your arms and hands are placed comfortably.
- Try to do breathwork exercises at the same time once or twice every day, forming a routine.
- You can practice them for about ten minutes or slightly longer at a time to enjoy the best benefits.
As in the case of other exercises, breathwork methods may have some adverse effects for certain individuals. This makes it important to consider the possible implications that may result from them. We’ll cover that briefly next.
“Breathing is the master key to self-regulation.” Dr. Andrew Weil (Integrative medicine expert)
Can Breathing Exercises Have Negative Side Effects?
Breathing exercises, if not done correctly, may lead to hyperventilation, which may cause symptoms like:
- Ringing in ears
- Dizziness
- Tingling in arms
- Muscular spasms in hands and feet
- Irregular heartbeat
This makes it important to consult an experienced practitioner if you experience these side effects after a breathing work session or due to a previous medical condition. Additionally, you shouldn’t replace conventional treatment or therapies for stress, anxiety, or some other health issue with breathing exercises, and you should always let your doctor know before starting with them.
Are Breathing Exercises Always Effective?
Though breathing exercises have their foundations deep in alternative medicine, their scientific backing is still limited. A mismatch between hype and verifiable evidence is likely to have an impact on the benefits of breathwork. This demands more unbiased scientific research on factors affecting the work of breathing to establish the efficacy of breathing techniques.
Supplement Your Health Goals with Breathwork Exercises
Practicing breathing exercises at your workplace or breathing exercises for working out may help you beat stress and anxiety, which are inevitable in our modern professional settings. You can take a short break from work at a set time every day or focus on your breath after experiencing a stressful event.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thich Nhat Hanh (Zen master)
Conclusion
It’s impossible to say enough good things about focused breathing routines for relieving stress at work. The expectations of today’s workplaces keep getting higher. Using these simple but effective techniques can make a big difference in your mental clarity, emotional strength, and general health.
Employees can improve their attention and sense of calm by practicing focused breathing for just a few minutes every day. This makes them more productive and promotes a better work environment.
By practicing focused breathing, we not only give ourselves the tools to deal with stress better, but we also make the workplace a better place for everyone to work.
Whichever way you choose, it should leave you relaxed and in control of your emotions. If you don’t have the time or inclination for standalone mindfulness breathing exercises, try including breathing exercises for working out in your daily fitness routine.
Frequently Asked Questions (FAQs)
- How can mindful breathing help in the workplace?
Mindful breathing can help you feel less stressed, focus better, control your emotions better, and feel more calm, all of which can make your workplace more productive.
- How long should I practice mindful breathing?
Being aware of your breathing for even a short time can help. Aim to do it every day or whenever you feel worried.
- Can I practice mindful breathing at my desk?
Yes! You can practice mindful breathing anywhere, even at your work. Just lie down somewhere relaxed and concentrate on your breath.
- What techniques can I use for mindful breathing?
Some techniques are box breathing, 4-7-8 breathing, and deep belly breathing. Each method helps you calm down and be more aware.
- Do I need any special training to practice mindful breathing?
There is no need for special training. Everyone can do mindful breathing, and it’s easy to learn with tools or guided routines.
Sources
- https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.01202/full
- https://www.ijhsr.org/IJHSR_Vol.9_Issue.5_May2019/32.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9877284/