Breathing techniques to reduce stress and boost energy at work
Many of us don’t think about our breathing, it’s something we do automatically and mostly take for granted. But did you know breathing is closely linked to our emotions, so changing how we breath can impact how we feel?
Breathing is a physiological process – it affects the body, but the body and the mind are linked. When you’re feeling anxious, you take short, rapid and shallow breaths, which are often irregular. In contrast, your breaths are deep, slow and regular when you’re relaxed. Scientific studies have found if you consciously use the breathing patterns linked to certain emotions, you will begin to feel the corresponding emotion. So, if you can control your breath, you can also control your feelings.
Now think about your average week at work. Chances are your emotions are going to fluctuate … You look at your ‘To Do’ list panic rises, especially if a big deadline is looming and you haven’t made as much progress as you expected. A colleague or client says something which upsets or annoys you, and you feel a flash of anger. You get to HUMP day and despair at how sluggish and low energy you feel, getting through the afternoon seems like a marathon, let alone the rest of the week. You’ve had a big week, you’ve achieved a lot but you’re frazzled, snappy and worried your nervous energy will ruin the weekend.
But if you practice breathing exercises you can deal with the feelings a work scenario (or life in general) throws at you.
Combat stress or anxiety
Changing the rhythm of your breath can relax you as it will slow your heart rate and kick start your parasympathetic nervous system (the bit responsible for ‘rest and digest’ functions. In the process you’ll start to calm down, feel better and be more rational.
If you’re feeling agitated and anxious, instead of going into panic mode try one of these simple breath techniques.
1) Lengthen your exhales – inhale for a count of four and exhale for a count of eight. Continue for a couple of minutes to calm your nervous system.
2) Abdominal breathing – find somewhere quiet where you won’t be disturbed for 10 -20 minutes. Sit comfortably, don’t slouch and expand your chest by raising your ribcage.
Put one hand on your chest and the other just below your ribs. Concentrate on breathing gently in through your nose, keeping your chest still and drawing in deep breaths to your abdomen using your diaphragm, so your stomach moves out against your lower hand. Exhale through pursed lips and as you do so tighten your stomach muscles to pull your stomach back in.
Increase your energy when tired
It is possible to give yourself a energy boost without caffeine. The next time you find yourself reaching for a strong coffee, try one of these breathing exercises instead to get more oxygen into your body. (If it’s good enough for Wim Hof it’s good enough for us)!
1) Belly breathing – close your eyes and place your hands on your chest and stomach. Inhale deeply for five seconds (concentrating on inhaling from your belly). Breath out for another five seconds (the exhalation should feel natural, not forced).
2) Double breathing – close your eyes. Take a short breath in through your nose and then continue it with a deep inhalation. Take a short breath out through your mouth and continue with a long exhalation. Repeat several times.
The old mantra ‘take a deep breath’ really does work!
Check out our recent article on desk stretches to prevent aches and pains for more tips on how to feel better at work.
However, if it’s your office space itself which is leaving you uninspired, zapped of energy and even a bit stressed out, we can help. Whether you’ve outgrown your current cramped office, your business needs have changed (hello hybrid working) or you know your employees are getting fed up with a beige box and a bad coffee vending machine, take a look at our portfolio of serviced offices in London, Cardiff and Edinburgh and see why our flexible workspace might be just what you need.