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Health & Wellness

Breathing Tips to Reduce Stress at Work

Many people suffer from elevated stress levels for various reasons. If you are someone that gets frequently stressed out at work, you will want to take steps to reduce your stress levels. Luckily, reducing stress or stress responses can be as simple as implementing various breathing techniques. However, if you are looking to implement various breathing techniques at work, you also have to factor in the practicality of the techniques and implementing them in your work life. While it’s true that some breathing techniques might be unsuitable for the work environment, there are many that can be done easily even while seated at your desk. In this article, we will go over some specific and practical breathing techniques that you can utilize in order to improve your ability to cope with stress at work.

reduce stress What Is Stress?

Stress is actually one of the body’s natural defense mechanisms that are put in place to help us deal with various challenges. This is where the term “fight or flight” stems from. It is our body’s natural response to effectively increase our awareness and more. However, this becomes a negative health issue when it is triggered consistently, as it can result in serious long-term health ramifications. Many people deal with elevated stress levels which can contribute to all kinds of negative health conditions including, but not limited to, depression symptoms and anxiety .

Top Breathing Tips To Help You Relax At Work:

Deep Breathing Reduce Stress

This is perhaps one of the most effective breathing techniques that you are going to be able to implement to help minimize stress levels. Deep breathing helps because it changes the way we breathe which allows more oxygen to flow. A majority of people take far too shallow breaths which depletes the body and brain of sufficient oxygen levels.

How To Do It:

If you are looking to implement deep breathing into your routine, it involves learning how to breathe from your diaphragm rather than your chest. Simply place one of your hands on your diaphragm and one hand on your chest. You will then want to breathe in as deeply as you can through your nose. When you do this, check to make sure that your diaphragm is expanding. That way, you know that you are breathing properly which can help to stretch out your lungs. This works to calm stress responses, because it allows you to concentrate on your breathing rather than what is stressing you and it can help to supply more oxygen to the brain. After all, shallow breathing is one of the typical symptoms of stress response which can be effectively reduced by breathing using your diaphragm. 1

Quieting Response

If you are at work and stressed out, one of the best things that you can do to effectively reduce your stress levels is visualization breathing exercises. The idea is simple, you will be focusing on removing yourself from an environment that you deem stressful to one that is not. It works by effectively tricking your mind into removing you from the environment that is inducing your stress response. 2

How To Do It:

To do this, simply close your eyes and imagine that you are somewhere that you want to be. Then, you will be implementing deep breathing as you imagine yourself in your desired location. This alone is going to effectively take you out of a stressed-out state and help you relax. 3

 width= Sudarshan Kriya

This is another very effective breathing technique that works by essentially harmonizing everything from the mind, body, and emotions that you are experiencing through breathing. It has been shown to be effective at successfully reducing stress-related disorders. 4 It is a unique breathing practice that involving various breathing patterns that can range from slow breathing to rapid breathing.

How To Do It:

This particular breathing technique is going to require you to get into a specific yoga position. Because of this, it is going to be primarily helpful for those that have space and the privacy to implement the technique. However, the seated technique simply requires that you sit on your knees. You then raise your right hand and block your right nostril to breathe out of your left. Do the same with your left nostril and your left hand.

Progressive Relaxation

Another breathing technique that you can implement is a relaxation technique designed to completely eliminate tension from the body. The practice involves alternating from clenching and tightening muscles to relaxing them in intervals. While doing this, you are to take deep and slow breaths.

How To Do It:

Simply breathe deeply through the nose and hold for a good 5 seconds while you clench and tighten all muscles and breath out through the mouth. This breathing and relaxation technique can be implemented seated at your desk, which makes it perfect for the workplace. It is also a very easy breathing technique that you should be able to implement without much practice at all.

By combining these breathing techniques with the many stress-reducing benefits of aromatherapy, you will be able to minimize stress even further. After all, many essential oils have shown the ability to help reduce stress levels when used aromatically, including lavender and chamomile . 5 , 6 By implementing the various breathing techniques above while using a diffuser with these essential oils, you will be able to enhance the positive stress-reducing effects that you get from them. This is primarily because you will be taking better breaths and putting yourself in a better mental state of relaxation.

Overall, there are plenty of different breathing techniques that you can implement into your work life to really help you mitigate reoccurring stress issues. While these breathing techniques don’t necessarily guarantee that you will live a stress-free life, they can certainly help you fight excess stress levels in the workplace. By incorporating these techniques and merging them with the many stress-fighting benefits of aromatherapy, you can form a very effective stress-reducing practice that can help minimize stress responses and your overall stress levels in the workplace.

PhotoCredits:, fizkes/, KleverLeveL/

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