How to use your breath to relieve stress at work (and elsewhere)

In a previous issue of this blog, I published an article titled “How to reduce your stress, increase your productivity, and improve the quality of the time spent at work.” – Today, I want to share some additional thoughts and insights on how to quickly move from stress to greater calm, whether it’s at work or at night when your busy mind keeps you awake too late. (By the way, these techniques are also great to appease the butterflies in your stomach before presenting or speaking in public if that causes anxiety for you… More about that in my book Speak up, Stand out and Shine.)

This article focuses on some of my favorite breathing techniques to calm down your nervous system.

While I am not a certified breathing expert, what qualifies me to write about this is a) that I have studied several proven holistic healing methodologies, and in this context, also how our human body works, and b) that I have been practicing the techniques described below for quite a while and appreciated their calming effect.

1. Let’s start with the simplest technique, which you can use anytime, in any situation, and without anyone noticing except for the fact that you will exude greater tranquility as a result: Here’s the simple recipe: Move from shallow chest-breathing to deep abdominal breathing.

   Inhale deeply and bring the air all the way down to your belly. Hold your breath for a few seconds as you sip in some more air. While exhaling, imagine your belly button touching your spine. Repeat for five to ten breaths. Observe how you feel. If your breath is usually shallow, this could make you feel slightly dizzy.

   Deep belly-breathing stimulates the parasympathetic nervous system, which creates a sense of calmness. Deep respiration releases toxins in your body and raises your energy level, as more oxygen reaches your cells and “wakes them up.” It makes you feel more alive and serene, and it relieves stress. It also helps you focus better as more oxygen is sent to your brain cells.

   No worries, this is momentary; it’s just your body reacting to the unusual (but healthier) breathing.

2. My friend Susan Davis and some other yoga friends swear by the Ocean Breath with its calming effect. With your mouth open, you slowly breathe in, while the inhaled air is making the sound of the ocean! Repeat several times, ideally for a few minutes.

3. For a more intense and longer breathing experience, do your own research. There are different opinions on the different techniques, so I wouldn't want to push you into a certain direction. You need to find out for yourself what feels right.

   Of course, as with all practices, you’d start with the beginners’ videos and then work your way towards more intense sessions.

Deep breathing will help you not only reduce your stress and increase your mental focus, but – when practiced regularly – also improve your general wellbeing and your immune system.

So how about putting a sticky note on your laptop or an alert on your phone to remind you to breathe as you move through your day? And maybe add a breathing routine to your morning or evening routine? I think that’s an awesome idea! Enjoy the benefits and let me know how it's working for you.