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Why breathing exercises work

Sometimes, you just need to take a breather and let go of stress. Studies show the majority of stress most Americans feel comes from their job. High-pressure deadlines, agitating colleagues, and too much work can all contribute to daily work stressors. Too much stress comes at a cost, of course. Workers with high-levels of stress are more likely to have an increased risk of hypertension, heart attack risk, and other disorders like insomnia. While stress can take a physical toll on employees, there are ways to alleviate it, too. Wellness programs focused on stress relief like deep breathing exercises can help. Breathing exercises are: Easy to learn Don't require special equipment Can be done anywhere This post will outline breathing exercises that will help employees stay mindful of their breathing throughout the day. The Cost of Stress at Work A National Institute for Occupational Safety and Health (NIOSH) study found that a quarter of employees report the most stressful thing in their life is their work. Unfortunately, health issues are related to job stress more than any other life condition. What's worse, long term exposure to stress can lead to severe issues like cardiovascular disease, back problems, musculoskeletal disorders, and psychological problems. Work-related stress has other ripple effects, too: Workers who report high levels of stress spend 50% more on healthcare Workers under high levels of stress are less productive and present Stressed-out employees are more likely to resign It is estimated that stress related costs for U.S. businesses are over $300 billion a year. With such high stakes and high costs, it's important for employers to focus on ways to encourage stress-relief in any way possible and minimize burnout. How Stress Impacts Our Breath When we're stressed we tend to take shallow breaths. This air stays in the top third of our lungs. This is a problem since the bottom part of our lungs is what supplies most of the oxygen and nutrients to our body. This can lead to employees feeling less alert, more tired, and decrease cognitive ability. Why focus deep breathing for stress? Deep breathing can help workers feel more centered. It can also improve posture, reduce inflammation, and help employees feel calmer and more alert. Breathing Exercises to Reduce Stress Our breath is what gives our cells oxygen and gives us energy. Too many times stressed-out individuals take short, shallow breaths without even realizing it. Doing so can increase anxiety and reduce energy. Deep breathing, on the other hand, increases focus and lowers heart rate while also inducing a sense of calm and control. Here's a look at four easy-to-do breathing exercises to improve energy and mood: Deep Breathing Get comfortable. This breathing technique will probably come more naturally than all of the other techniques. Similar to when your doctor asks you to breathe deeply during a chest exam, you'll find this technique engages your mind and breath fully. Here's how to do it: Breathe in through your nose until your belly fills with air Breathe out slowly through your nose Put one hand on your chest and the other on your belly and breathe in The hand on your stomach should rise more than the one on your chest Breathe out and feel your belly lower Repeat three more times Dr. Weil's 4-7-8 Breathing Method Dr. Andrew Weil, a Harvard graduate and founder of the Universityof Arizona Center for Integrative Medicine, teaches this method frequently. He believes it can help with falling soundly asleep and anxiety reduction. Here's how to do it: Count to 4 while breathing in deeply through your nose Note your belly should expand Count to 7 while holding that deep breath Count to 8 slowly while exhaling through your mouth Repeat four more times Breath Focus Focusing on your breath can help you push other anxious thoughts out of your mind. It allows you to concentrate solely on your breath and filling your lungs fully. Here's how to do it: Take a few deep breaths to get started Imagine you are breathing in calm and goodness When you breathe out, imagine you are exhaling your negativity and stress Continue for several minutes Equal Breaths As you practice this technique, you'll be able to increase your inhale and exhale count. This exercise allows you to really focus on breathwork and keeping a "balance" within your diaphragm, Here's how to do it: Inhale and exhale for the same count Start with a slow count of five in Exhale for another slow count of five Repeat for several minutes Try Deep Breathing for Stress Relief Today One of the best parts of using any of these breathing exercises to reduce stress is you'll immediately feel better. Stress relief comes in many forms, and sometimes you just can't get away from the office or stressful situation fast enough. Breathing techniques are a tool a person can easily control no matter their location. It's important to recognize stress-related issues and help your employees find ways to mitigate stress at work. Deep breathing techniques can be used by anyone, and it doesn't take special training to do it, either. Share these four breathing techniques with your employees today as a resource they can rely on whenever they feel stress building. There's no eliminating stress, but there are ways to reduce it. Breathing is just one way to do it! What are your favorite deep breathing exercises? Share in the comments below! When U.S. Marine Corp Officer Jake D.'s vehicle drove over an explosive device in Afghanistan, he looked down to see his legs almost completely severed below the knee. At that moment, he remembered a breathing exercise he had learned in a book for young officers. Thanks to that exercise, he was able to stay calm enough to check on his men, give orders to call for help, tourniquet his own legs, and remember to prop them up before falling unconscious. Later, he was told that had he not done so, he would have bled to death. If a simple breathing exercise could help Jake under such extreme duress, similar techniques can certainly help the rest of us with our more common workplace stresses. The combination of the Covid-19 pandemic and battles for social justice have only exacerbated the anxiety that many of us feel every day, and studies show that this stress is interfering with our ability to do our best work. But with the right breathing exercises, you can learn to handle your stress and manage negative emotions. In two recently published studies, we explored several different techniques and found that a breathing exercise was most effective for both immediate and long-term stress reduction. In the first study run by our research team at Yale, we evaluated the impact of three wellbeing interventions: Breathing Exercises: in our experiments, we measured the impact of a particular program, SKY Breath Meditation, which is a comprehensive series of breathing and meditation exercises learned over several days that is designed to induce calm and resilience. Mindfulness-Based Stress Reduction: a meditation technique in which you train yourself to be aware of each moment in a non-judgmental way. Foundations of Emotional Intelligence: a program that teaches techniques to improve emotional awareness and regulation. Participants were randomly assigned to one of the three programs or to a control group (no intervention). We found that the participants who practiced SKY Breath Meditation experienced the greatest mental health, social connectedness, positive emotions, stress levels, depression, and mindfulness benefits. In a second study, conducted at the University of Arizona, SKY Breath Meditation was compared to a workshop that taught more conventional, cognitive strategies for stress-management (in other words, how to change your thoughts about stress). Both workshops were rated similarly by participants and they both produced significant increases in social connectedness. However, SKY Breathing was more beneficial in terms of immediate impact on stress, mood, and conscientiousness, and these effects were even stronger when measured three months later. Before and after the workshops, participants underwent a stress task that simulated a high-pressure performance situation, akin to presenting at a business meeting. In anticipation of the stressful performance, the group that had completed the cognitive workshop showed elevated breathing and heart rates, as expected. In contrast, the SKY Breathing group held steady in terms of breathing and heart rate, suggesting the program had instilled in them a buffer against the anxiety typically associated with anticipating a stressful situation. This meant that they were not only in a more positive emotional state, but also that they were more able to think clearly and effectively perform the task at hand. Similarly, in a study with veterans from Iraq and Afghanistan who struggled with trauma, we found that not only did SKY Breath Meditation normalize their anxiety levels after just one week, but they also continued to experience the mental health benefits a full year later. So what makes breathing so effective? It's very difficult to talk your way out of strong emotions like stress, anxiety, or anger. Just think about how ineffective it is when a colleague tells you to "calm down" in a moment of extreme stress. When we are in a highly stressed state, our prefrontal cortex -- the part of our brain responsible for rational thinking -- is impaired, so logic seldom helps to regain control. This can make it hard to think straight or be emotionally intelligent with your team. But with breathing techniques, it is possible to gain some mastery over your mind. Research shows that different emotions are associated with different forms of breathing, and so changing how we breathe can change how we feel. For example, when you feel joy, your breathing will be regular, deep and slow. If you feel anxious or angry, your breathing will be irregular, short, fast, and shallow. When you follow breathing patterns associated with different emotions, you'll actually begin to feel those corresponding emotions. How does this work? Changing the rhythm of your breath can signal relaxation, slowing your heart rate and stimulating the vagus nerve, which runs from the brain stem to the abdomen, and is part of the parasympathetic nervous system, which is responsible for the body's "rest and digest" activities (in contrast to the sympathetic nervous system, which regulates many of our "fight or flight" responses). Triggering your parasympathetic nervous system helps you start to calm down. You feel better. And your ability to think rationally returns. To get an idea of how breathing can calm you down, try changing the ratio of your inhale to exhale. This approach is one of several common practices that use breathing to reduce stress. When you inhale, your heart rate speeds up. When you exhale, it slows down. Breathing in for a count of four and out for a count of eight for just a few minutes can start to calm your nervous system. Remember: when you feel agitated, lengthen your exhales. While a short breathing exercise like this can be effective in the moment, a comprehensive daily breathing protocol such as the SKY Breath Meditation technique will train your nervous system for resilience over the long run. These simple techniques can help you sustain greater wellbeing and lower your stress levels -- at work and beyond.

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