Breathing Right: How to Undo Stress and Shallow Breathing, at Your Desk

In today's fast-paced work environment, stress and shallow breathing have become commonplace, especially for those who spend long hours seated at a desk. The good news is that simple breathing techniques can help alleviate stress, improve focus, and enhance overall well-being. Let us explore how to breathe correctly and implement effective breathing exercises that you can practice at your desk.

Understanding Shallow Breathing: Shallow breathing, or chest breathing, occurs when a person breathes rapidly and only uses the upper part of their lungs. This type of breathing is often a response to stress, leading to a cycle of anxiety and physical tension. It can cause decreased oxygen intake, heightened feelings of fatigue, and increased muscle tension.

The Importance of Deep Breathing: Deep breathing, on the other hand, engages the diaphragm, allowing for fuller lung expansion and greater oxygen flow. This not only helps reduce stress but also promotes relaxation and enhances mental clarity. When you take deep breaths, your body activates the parasympathetic nervous system, which is responsible for your relaxation response. So, make sure that you concentrate on nasal breathing. This helps shift the nervous system into a more parasympathetic state, i.e., “rest and digest” rather than “flight or fight”, during the rest condition.

Techniques  

The 4-7-8 breathing technique/pranayama yoga breathing: 

● Sit comfortably with your back straight.

● Inhale through your nose for a count of 4.

● Hold your breath for a count of 7.

● Exhale slowly for a count of 8.

● Repeat this cycle four times.

Diaphragmatic Breathing:
● Place one hand on your chest and the other on your abdomen.
● Breathe in deeply through your nose, focusing on expanding your diaphragm so that your abdomen rises (avoid lifting your chest).
● Exhale slowly through your mouth, feeling your abdomen fall.
● Practice this for several minutes, aiming to lengthen your exhales.

Box Breathing/Sama Vritti Pranayama:
● Inhale through your nose for a count of 4.
● Hold your breath for a count of 4.
● Exhale through your mouth for a count of 4.
● Hold your breath again for a count of 4.
● Repeat this cycle until you feel calm and centered.

Mindful Breathing:
● Close your eyes or lower your gaze.
● Focus your attention on your breath—notice the sensation of air entering and leaving your body.
● If your mind wanders, gently bring your focus back to your breath.
● Practice for 5-10 minutes, allowing your mind to settle.

Incorporating Breathing Exercises into Your Workday

● Set reminders: Use your computer or phone to set reminders every hour to take a few minutes for deep breathing.

● Create a calm space: Designate a specific area at your workspace where you can practice breathing exercises without distractions, if this is possible.

● Combine with movement: Incorporate gentle stretches or yoga poses in between your breathing exercises to further relieve tension.

● Practice regularly: The more consistently you practice deep breathing, the more natural it will become, turning it into a useful tool for managing stress.

Breathing right is an essential skill that can greatly enhance your quality of life, especially in a stressful work environment. By integrating deep breathing techniques into your daily routine, you can effectively reduce stress, increase focus, and promote a greater sense of well-being. Remember that small, consistent changes can lead to significant improvements in how you feel both mentally and physically.   

Article by Swati Chaudhuri