Breath work, also known as pranayama, is one of the easiest and most accessible tools to relieve yourself from stress and tension. We practice them during our yoga practices or during a special Breath Work class, but you don’t need to be at a studio to be able to profit from its health benefits.
One of the biggest stress sources out there is work. Whether you have to cope with a lot of pressure or dooming deadlines: chances are you’re feeling overwhelmed at work. Especially once you feel out of control, you could use something to reduce your heart rate and restore your confidence. This is where breath work comes in. Research shows, that pranayama doesn’t only improve your brain health, but you’re also more adept at handling challenges or difficult tasks. Here are some health benefits you achieve by practicing pranayama on a daily base:
Reduced stress levels
Lower blood pressure
Boosted focus & concentration
Relieved pain
Or in short, with some simple breathwork tools, you’ll be able to handle anything that comes your way both at work and in your personal life. The best thing? These six exercises take only a few minutes. Perfect for when you’re sitting at your desk!
1) Mindful Breathing
No special skills required, just focus. Focus on your natural breathing process and channel your awareness to your body. The only thing you have to do, is making sure you’re sitting in a chair with a straight back. Relax your body and notice how the rhythm of your breath flows. Breathe into your nose, breathe out. Breathe and focus how the air flows through your throat. With your next inhale, feel how your lungs expand. Next, focus on how the air travels from your chest to your abdomen as you inhale.
Simply observe for a few minutes how your body moves when you breathe. You can practice this for as long and as often as you’d like.
2) Alternate Nostril Breathing
This breathing exercise is also called Chandra Bhedana , as it channels energies of both body and mind. This pranayama focusses on inhaling and exhaling from your nostrils while using your hand. Here, you;’re inhaling ida (moon energy) and exhaling pingala (sun energy). Perfect to help calm your mind and improve your concentration.
This is how you do it:
Take your right hand and form a thumbs up. Next, stretch out your ring finger and pinky. Place your thumb on your right nostril so it’s closed, and inhale through your left nostril. Then, twist your hand so that your thumb releases your right nostril and your ring finger closes your left nostril while you exhale through your left nostril. Then before you inhale again, go back to the first position and inhale again through your left nostril. We recommend starting with 5 rounds. If this feels comfortable, try to increase that number.
3) Pursed lip breathing
Another, very simple, breathing technique is the pursed lip breathing. To start off, make sure you relax your neck and shoulders. Breathe in slowly through your nose, then purse your lips as if you’re about to shistle. Then, exhale slowly through your pursed lips. This is a great exercise to slow down your pace of breathing, which makes this a perfect method to calm yourself down when you’re feeling stressed.
4) Belly breathing
Also known as diaphragmatic breathing, belly breathing is perfect for those who need some relaxation. Breathe like this for at least 5 minutes to get the most out of it.
How you do it:
You can lie down on your back with your knees slightly bent and your head propped up on a pillow. If you can’t lie down (because you’re at work for example), make sure you’re positioning yourself as comfortably as you can on your chair. Then, place one hand on your chest and one below your rib cage. Slowly breathe in through your nose - you will feel your stomach press into your hand. Exhale through pursed lips while flexing your abdomen muscles. Try to keep the hand on your chest as still as you can. Your belly should do all the work here!
5) Deep breathing
Without us noticing it, we often breathe in a very shallow way. This way, we don’t take in as much oxygen as we should! To help you feel more relaxed and centered, this deep breathing exercise will help you fill up those lungs as sufficiently as possible.
How you do it:
Make sure you’re comfortable, in a seated or standing position and draw your elbows back to expand your chest. Then, take a deep breath in through your nose. Hold it for 5 counts and slowly release your breath by breathing out through your nose.
6) Humming breathing
Maybe this exercise isn’t the best one to do in a full office, as you’re producing a soft sound. Although it’s really suitable when you’re working from home or when you’re by yourself. This humming breathwork will help relieve feelings of frustration and anxiety.
How you do it:
Sit down comfortably and close your eyes. Try to relax every muscle in your face. Next, place your fingers on the tragus cartilage to slightly block sound from your ears. Inhale and while exhaling press into the cartilage. Make a loud humming sound, but make sure to keep your mouth closed. Continue exhaling and humming until there’s no air left to exhale.
The only thing left now that you know what to do, is practice! Try to practice your breathwork daily to obtain optimal health benefits. If you want some more guidance or if you want to explore more ways of using your breath to improve your body and mind - drop by a class at The Conscious Cub! We offer Breath Work classes every week.