Three Breathing Techniques to Minimize Workplace Stress

Many people find themselves experiencing more workplace stress. Whether it’s due to being underemployed, an annoying boss or simply having too many tasks to complete in too little time, there are ways to minimize the impact that stress can have on your body. 

Meditation/Sitting Technique

Many people find themselves sitting in an office chair for the majority of the day. This first exercise will start you off by sitting upright with good posture–no hunched shoulders. Make sure that your space/office is free of any distractions. From here you can slowly inhale and then exhale. Many individuals find that this works best with your eyes closed. This eliminates any visual distractions. Allow yourself to clear your mind and remove all thoughts about the situations and deadlines that are stressing you out at work. Perform this exercise for 10 minutes, continually breathing throughout the time frame. This breathing exercise can be done anywhere you can find a quiet spot to sit– try your favorite park or get comfortable in your car in a quiet parking spot.

Benefits of this exercise include flooding your system with fresh oxygen and energy. You will also see that your nasal passages and sinuses will start to feel clearer.

Long Walk/Standing Technique

For those of you who are more of the outdoors type, you can begin this process by finding a quiet walking route that you can utilize during your lunch hour–or perhaps before you head home after work. Start your walk off by standing still and slowing take in a deep breath in through your nose, filling up your lungs. Now you will need to exhale through your mouth. This should help clear your nasal passages as well as sinuses.

This walk should be long enough for you to relax your body and your mind. The purpose is not to give you time to think more in-depth about work, but to allow you to forget about it–even if it is only for a little while.

Ride Home

Another option for you to work into your daily routine is a breathing technique for your drive home. The purpose of this exercise is to help clear your mind and remove the stress of your professional day.

The start of the process is to sit in your vehicle after work, leave the vehicle off and just allow yourself to relax for at least three minutes. Once you have accomplished this, start the vehicle, make sure the radio is off and inhale a deep breath through your nose. Exhale this breath through your mouth as soon as you feel your lungs are full. You should focus on relaxation and slow deep breaths until you arrive home (and of course pay attention to the road). After doing this for a few days, you will start to realize that the stress from the work day dissipates. This exercise is meant to help you leave work at work and enjoy your personal life and family one you reach home.


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