Stressed at Work? Try this Deep Breathing Technique and Calm Yourself in Seconds

[Workplace stress is on the rise with 83% of Americans frazzled by something at work]

Most of us don’t need a study to show that we (8 out of 10 of us) are stressed, particularly at work (1). And we don’t need an analysis to explain that many of our coping strategies—emotional eating, internet surfing, happy hours-- do little to manage, let alone reduce, the damaging health effects of chronic stress. In a constant state of stress, our bodies remain in Stress Response (AKA Fight or Flight). To effectively combat stress, we need to transition ourselves out of the Stress Response and into the Relaxation Response. By doing so, we decrease our heart rate, blood pressure, breathing rate and muscle tension (1).

Sound like a tall order, given your work environment? Here’s one simple solution and all you need—is your breath.

[Deep Breathing Techniques: The “Super Stress Buster” (2)]

It’s good for you and for your kids. It can be done anywhere, at any time—and it doesn’t cost a thing. Deep breathing is an ancient practice that can easily be applied to our modern, hectic, stressful lives in managing our day to day stress. The ancient sages taught that proper control of the breath can calm, rejuvenate and uplift the mind (3). In addition to the stress-related benefits, a Deep Breathing practice can increase your lung capacity, improve your posture, and strengthen your core!

[Try this Simple 3-Part Breath Technique]

3-Part Deep Breathing is a simple deep breathing technique to practice and use regularly to calm yourself when the anxious, stressful moments present themselves.

3-Part Deep Breathing Instructions:

1. Place one hand on your heart and one hand on your belly.
2. Take a moment and just notice your breath. Notice the inhale, the exhale and the spaces in between.
3. Inhale slowly and deeply and notice how your belly expands into your lower hand. Exhale slowly and notice how your belly relaxes back towards your spine. Repeat.
4. Bring your awareness to your rib cages. On your next inhale, feel your belly expand into your lower hand while your ribs expand apart. Exhale emptying your breath in reverse. Repeat
5. Bring awareness to your upper chest. On your next inhale, feel your belly expand, ribs expand and collar bones expand into your top hand, exhaling slowly in reverse from top to bottom.
6. Repeat this 3-step breathing 5-10 times: Inhale belly, ribs, chest. Pause. Exhale chest, ribs, belly. Pause. Inhale 1, 2, 3. Pause. Exhale 1, 2, 3. Pause

[Studies have shown that [with 3-part breathing technique] you can take in and give our seven times as much air—that means seven times as much oxygen, seven times as much prana/energy—in a 3-part breath than in a shallow breath. ~Karunananda (3)]

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Sources:

1. Take a deep breath. The American Institute of Stress (2012). Accessed October 23, 2019 https://www.stress.org/take-a-deep-breath
2. Workplace stress on the rise with 83% of Americans frazzled by something at work. April 9, 2013 Everest College Survey. Corinthian Colleges Website. Accessed October 23, 2019. https://www.globenewswire.com/news-release/2013/04/09/536945/10027728/en/Workplace-Stress-on-the-Rise-With-83-of-Americans-Frazzled-by-Something-at-Work.html
3. Six different views on breathing in yoga. Yoga Journal (2017). Accessed October 23, 2019 https://www.yogajournal.com/practice-section/prescriptions-for-pranayama