Young woman relaxing in an armchair after practicing breathing techniques to avoid stress at work
When we are stressed at work, we begin to experience drastic changes that can affect our health and productivity . The good news is that some breathing techniques can help you overcome this problem.
Breathing is one of the most effective ways to control stress because we take advantage of our body and do not require special tools.
In this article, we will tell you about four effective techniques to help you mitigate stress and that you can use the next time you feel stressed at work.
Square breathing
This breathing technique helps kuwait telegram mobile phone number list balance the body and mind , allowing you to reduce anxiety and improve concentration.
This is a four-step exercise that you can do at any time of the day.
The length of each step can be increased or decreased depending on your comfort , but is generally between three and six seconds. You can repeat the entire exercise for one to five minutes.
4-7-8 Breathing
This breathing practice is inspired by yoga exercises that induce relaxation. If you have trouble falling asleep due to work stress, the 4-7-8 method can help you sleep better.
The practice of this breathing technique requires you to find a comfortable place that allows you to sit or lie down with your back straight.
Once you are in the most comfortable position for you, you should:
Relax your jaw and inhale through your nose for a count of 4 seconds.
Hold your breath for 7 seconds.
Release the air through your mouth, counting to 8 seconds.
Make sure that when you release the air, it leaves your lungs completely. Let out a sigh as the feeling of relaxation increases during the exercise.
You can repeat this cycle at least four times for best results.
Progressive relaxation breathing
Relaxed woman in an office after applying breathing techniques to avoid stress
This technique is very useful for training your breathing while exercising different muscle groups in your body, including hands, forearms, shoulders, jaw, throat, neck, back, chest, abdomen and legs.
In the progressive relaxation technique you should focus on gently contracting and then relaxing each muscle group.
This will help you divide your attention between the contraction, the relaxation of the muscle and your breathing. This way, you can become more aware of the physical sensations and relax.
One of the methods of progressive muscle relaxation consists of contracting and relaxing the muscles of the toes and progressively moving up to the neck and head.
You can also start at your head and neck and work your way down to your toes. Contract your muscles for about five seconds, then relax for 30 seconds, and repeat.
When performing the exercise, it is necessary to do it in a calm environment without interruptions.
Bhramari or bee breath
Relaxed man at home after applying breathing techniques
This technique is very effective in calming your mind instantly. This exercise helps to free the mind from stress, anxiety and anger.
You can practice it anywhere, at work or at home, just follow these steps:
Sit upright in a quiet, airy place with your eyes closed. Keep a soft smile on your face.
Place your index fingers on your ears. There is cartilage between your jaw and ear. Place your index fingers on the cartilage.
Take a deep breath and as you breathe, hold the cartilage. You can hold it or release and gently press the cartilage with your fingers while making a loud buzzing sound like a bee.
You can make a soft hum, but making it loud helps to get better results.
Inhale again and repeat this exercise 6-7 times.
Breathing techniques can help you cope with everyday stress caused by work and personal responsibilities.
Whether your stress level is out of control or you have already gotten it under control, you can benefit from practicing breathing exercises. Explore the techniques mentioned in this article and start reducing stress, improving your health and overall well-being.
At IZA Business Centers we know the importance of having an adequate workspace, considering how these environments can impact the well-being and productivity of workers.
For this reason, our coworking spaces are designed to offer an atmosphere of well-being, where employees can work comfortably and calmly.