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The Power of Breath: A Workplace Stress Solution

Writer's picture: Mark ReidMark Reid

How many times have you heard the phrase, 'Just breathe,' only to find it does more to irritate than soothe? Surprisingly, though, this simple act—often dismissed or overlooked—is one of the most powerful tools to calm the nervous system. 


Woman closing her eyes and focuses on her breathing
Burnout is common challenges many professionals face

Research shows that proper breathing techniques can transform your well-being, yet we rarely give it the attention it deserves. Isn't it shocking that something so easy could be so frequently neglected? With my coaching clients, I rely on this essential practice every day, and the results speak for themselves. So why aren’t we all taking full advantage of it?


In today’s fast-paced work environment, stress and burnout are common challenges many professionals face. While there are various ways to manage workplace pressures, one solution is often overlooked despite being right under our noses: breathing.



Breathing is automatic, but conscious, controlled breathing can do wonders for your stress


levels, immune system, and overall well-being. This article will dive into why breathing should be part of your daily routine and offer practical techniques to help you manage work stress effectively.


1) Breathing Reduces Stress


The link between stress and breathing is deeply rooted in how our body responds to pressure. When stressed, we tend to take shallow, quick breaths, which can exacerbate the body's fight-or-flight response. On the flip side, controlled, deep breathing shifts your body into a calm, parasympathetic state, helping you feel more grounded and focused.


Studies show that deep breathing can significantly reduce stress. Research by Jerath et al. (2006) highlights how slow breathing activates the vagus nerve, reducing the production of stress hormones like cortisol. It’s no wonder that many professionals, from athletes to CEOs, swear by breathing techniques to maintain their calm under pressure.


Try this:

Box Breathing, a technique used by Navy SEALs, can be done at your desk. Breathe in for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat this cycle 4-6 times to instantly calm your mind and refocus on the task at hand.


2) Breathing Supports Immunity


Did you know that breathing deeply can even boost your immune system? Stress weakens your immune response, making you more susceptible to illness—something professionals can’t afford during a busy work season.


The Wim Hof Method, a combination of breathing and cold exposure, has been shown to reduce inflammation and enhance immune function. A study by Kox et al. (2014) revealed that participants who practised specific breathing techniques were able to suppress inflammatory markers and improve their immune response. I remember that one of my clients used to swear by it as a ‘secret’ for keeping him feeling and looking youthful. 


Breathing techniques also support your body's ability to manage daily stressors, which directly impact your immune health. By practising deep, rhythmic breathing, you can reduce the physical toll that stress takes on your body.


Try this: 

Incorporate Diaphragmatic Breathing into your routine. Sit comfortably, place a hand on your stomach, and focus on breathing deeply so your abdomen rises and falls. This technique not only boosts relaxation but also improves oxygen circulation and immune function.


3) Breathing Promotes Relaxation


Workplace stress can easily lead to anxiety and fatigue, but the right breathing techniques can help you tap into a state of relaxation, even amidst a busy day. Research published by Lehrer and Gevirtz (2014) demonstrates how slow, controlled breathing can increase heart rate variability, a marker of relaxation and well-being. Techniques like 4-7-8 Breathing, popularised by Dr. Andrew Weil, triggers the body’s natural relaxation response, helping reduce anxiety and promoting a clear, calm mind.


A quick breathing session can act like a reset button for your nervous system, giving you the mental clarity needed to tackle your to-do list more efficiently.


Try this:

Whenever you feel overwhelmed, try the 4-7-8 Breathing Technique. Inhale deeply for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This method can help you relax and refocus in just a few minutes.


4) Breathing Should Be Practised Regularly


Breathing isn’t just something you do passively—it’s a skill you can practise and refine. By dedicating time to practising breath control, you’re training your body to better handle stress and improve mental clarity.


Professionals in high-stress environments, like emergency responders and athletes, often rely on breathwork to stay calm and make clear decisions under pressure. Regular practice of simple techniques can improve not just your mental health but also your physical well-being.


Practical Techniques for the Workplace:

- Alternate Nostril Breathing (Nadi Shodhana): This technique is known to balance the body’s energy and improve focus. It’s as simple as breathing through one nostril while holding the other closed, and then switching sides.

  

- Diaphragmatic Breathing: 

Often referred to as belly breathing, this technique increases oxygen intake and can be practised anytime, even during a meeting.


- Sudarshan Kriya 

This yogic breathing method has been shown to reduce anxiety and promote mental clarity, making it perfect for professionals needing to reset between tasks.


Incorporating these practices into your daily routine takes minimal time but offers significant benefits in improving work performance, health, and well-being.


Conclusion: Breathe for a Better Workday

Incorporating conscious breathing into your daily routine may seem small, but its impact is huge. Not only can it help you manage stress, but it can also improve your immune function, promote relaxation, and boost focus. Whether you're handling tight deadlines or managing a heavy workload, practising mindful breathing is a powerful way to stay calm, clear, and resilient.


Next time you’re feeling overwhelmed at work, take a moment to breathe—you’ll be amazed at the difference it can make.


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Want more information on how to do this effectively? Feel free to contact me.


Enjoyed this post...The Power of Breath: A Workplace Stress Solution

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Author: Mark Tanchcoco Reid, Founder of MTR Performance Coaching


References

1. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006).Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.

   

2. Kox, M., van Eijk, L. T., Zwaag, J., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379-7384.

   

3. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.


4. Weil, A. (2017). Spontaneous Happiness. Little, Brown Spark.


5. McCall, T. (2007).Yoga as Medicine: The Yogic Prescription for Health and Healing. Bantam.


Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified medical professional with any health questions you may have. Do not begin a new medical regimen, or ignore the advice of a medical professional, as a result of information contained within this website.

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