For most of us, the demands of work and life are increasing at an incredible pace. Between deadlines, meetings, overtime and trying to manage a personal life, it’s easy to feel overwhelmed. Stress, fatigue, and burnout are far too common in the workplace, and employees are paying the price with their health.
What if one of the keys to overcoming these challenges was as simple as your breath? Breathing is not just a life-sustaining function—it’s a powerful tool to calm your mind, regulate your nervous system and support overall well-being. Let’s explore three breathing techniques to incorporate into your workday.
1. Prioritize Nasal Breathing
Breathing through your nose, instead of your mouth, is critical for optimal health. Nasal breathing filters, humidifies, and warms the air, improving oxygen delivery to your brain and body. It also activates the diaphragm, encouraging proper posture and reducing tension. Practicing nasal breathing as much as possible (i.e. during meetings, during deep focus sessions etc.) can help you stay energized and sharp.
2. The Physiological Sigh
Feeling overwhelmed? The physiological sigh is a proven technique to help calm your nervous system and relieve stress.
Here’s how to do it:
- Take two quick inhales through your nose (the first inhale should draw air in almost to capacity and the second inhale serves to expand your lungs as much as possible.
- Exhale slowly and completely through your mouth.
Repeat 3-6 times. This double inhale helps to remove carbon dioxide from your lungs, allowing your body to relax. It’s perfect for calming the mind and getting clear before a big presentation or deadline.
3. Humming for Vagus Nerve Stimulation
Humming while breathing is a great evidence-based technique to promote relaxation and reduce anxiety. The vagus nerve, responsible for the “rest and digest” state, is stimulated by the vibrations of humming while you exhale. The next time you are on a commute, try the following:
- Inhale slowly for 4-5 seconds through your nose.
- Exhale slowly for 8-10 seconds while humming. Repeat 3-6 times
Try one or more of these techniques to experience greater clarity, relaxation and ease throughout your workday.
