The Power of Breath: Taking Control of Workplace Stress
Stress is a common experience for many workers. Deadlines loom, emails pile up, and the pressure to perform can feel overwhelming. But what if a simple act, something we do unconsciously hundreds of times a day, could help manage this stress? Deep breathing, often overlooked and undervalued, is emerging as a powerful tool for increasing focus, reducing anxiety, and promoting well-being in the workplace.
While many think of deep breathing as a relaxation technique, its benefits extend far beyond simply calming the mind. Studies show that consciously controlling our breath can have a profound impact on our physical health.
“Long-lasting stress can increase the risk of heart disease and stroke,” explains Dr. Glenn Levine, a heart and blood system doctor and professor at Baylor College of Medicine. “Experts at the American Heart Association say it can be as harmful as secondhand smoke.”
Research
suggests that deep-breathing exercises can help lower blood pressure and reduce anxiety.
The beauty of deep breathing is its accessibility. It’s free, requires no special equipment, and can be done anywhere, anytime. Unlike a dedicated 30-minute meditation practice, most deep breathing exercises only take a few minutes. Even those with the busiest schedules can find a few moments to pause, breathe deeply, and reap the benefits.
“Instead of focusing on the screen or work, just focus on your breathing,” suggests Dr. Levine. “If possible, close your eyes.”
This simple technique can be incredibly effective in shifting your focus away from stressors and creating a sense of calm.
Lisa Marie Deleveaux, a marketing professional and mother of five, is a testament to the power of deep breathing. Facing unemployment several
months ago, she found herself overwhelmed with anxiety
and uncertainty.
“If you set a priority for yourself, you can make the time,” Deleveaux says, emphasizing the importance of making time for self-care, even amidst difficult circumstances.
She incorporates deep breathing exercises into her daily routine, particularly before the day begins. By focusing on her breath, Deleveaux finds that her mind becomes calmer and clearer, allowing her to face challenges with a greater sense of ease.
For Lindsay Carlisle, a sales representative who often
experiences anxiety, deep breathing exercises have become
an invaluable tool for navigating the demands of her job. She
does these exercises with her seven-year-old daughter
during their drive to school, creating a peaceful oasis
amidst the daily commute.
Carlisle finds the gentle rhythm of inhalation and exhalation incredibly soothing. “Throughout that process, my shoulders start to drop on their own, and it really is calming,” she observes, noting the physical manifestations of relaxation that deep breathing evokes.
Suze Yalof Schwartz, a former magazine editor who experienced burnout, discovered the transformative power of deep breathing through her mother-in-law
. This simple practice, she says, changed her life.
Yalof Schwartz left her high-pressure career and founded
Unplug Meditation, a company that brings meditation and
stress-reduction techniques to individuals and
corporations.
“When we slow down our breath, we send a signal to
our brain that everything’s OK, even when it’s not,” Yalof Schwartz explains, highlighting the profound mind-body connection that deep breathing fosters.
She teaches a 16-second breathing exercise called “box breathing “, which involves inhaling for four counts, holding for four, exhaling for four, and holding again for four.
This technique, she says, is especially useful for managing
