4 Simple Breathing Exercises to Use During the Work Day
These days, many people are experiencing tough times with layoffs, stressful job searches, and demanding jobs. In times like these, finding ways to manage stress and maintain well-being is crucial. I’m sharing four simple breathing exercises that I hope can provide some relief during the workday. Breathing exercises may sound a bit intimidating, but I’m keeping it really simple and approachable. All of these can be done in less than two minutes and provide a much-needed release.
Equal Parts Breath
Breathe in for the same amount of time that you breathe out.
Example: Breathe in for 3 seconds, then breathe out for 3 seconds. Do this 10 times. You may want to try adjusting the length of the inhale/exhale so that the duration feels right for you.
When to use: I usually do this right before I start working for the day, after lunch, or before bed.
Breathing to Reduce Stress
Make your exhale longer than your inhale. Longer exhales slow the heart rate down and therefore relax you.
Example: Breathe in for a count of 4 and breathe out for a count of 6 (or longer). Do this 10 times.
When to use: When you are feeling stress or anxiety.
Breathing to Energize
Make your inhale longer than your exhale. Longer inhales increase the heart rate and therefore energize you.
Example: Breathe in for a count of 6 (or longer) and out for a count of 4. Do this 10 times.
When to use: When you are feeling depleted or low on energy.
Psychological Sigh
From Andrew Huberman, this is a breathing pattern that includes a double inhale followed by a long exhale.
Example: It’s easiest to watch how to do it here. This is a quick way to reduce stress quickly.
When to use: Before a big meeting, interview, or presentation.
Try these out, and hopefully, they will provide some relief for you. See if you notice a difference before and after the breathing exercises. If you like the way they make you feel, consider scheduling time to do breathing exercises each day. Regular practice can make a significant difference in managing stress and maintaining your well-being.
Doing deep breathing for years... mainly increases quality of joyfulness, music in the head, attitude of gratefulness. Something about getting oxygen to the brain and the heart that makes me look Up. Thanks!