How To Use Pranayama Breathing to Reduce Stress and Boost Productivity at Work
Are you feeling stuck at work?
We’ve all been there. The computer is taking too long to load a document. The printer is jammed and nobody can seem to fix it. Your coworker keeps taking your stapler and you’re tired of it. Maybe you’re just feeling sluggish and can’t focus on the task at hand.
Any number of these office distractions is frustrating, to say the least. And they are a major time suck that could be better spent.
How would you like to be more productive, more energized, and more relaxed at work?
While we can’t stop your coworker from wandering over to your desk, we can offer a way to help you de-stress and re-focus on your projects—all in 5 minutes or less. It’s called pranayama breathing.
Pranayama Breathing
You need to breathe to survive.
You need it so much that, like a heartbeat, your body is programmed to simply do it automatically. You don’t need to think every time you breathe (thank goodness)—most of the time it just happens without you even noticing it.
Until now, that is.
You know how people tell you to “breathe easy” or to “take a deep breath” when your stressed out or angry? Though it might be annoying to hear in the moment, it is actually a really good tactic for controlling stress (and your emotions in general). As Sue Doucette, fitness instructor and yoga teacher, writes on Livestrong.com:
“During a perceived stressful or dangerous situation, the sympathetic nervous system goes into fight or flight, triggering the adrenal glands to secrete the hormones that increase blood pressure and heart rate. [T]he parasympathetic nervous system works in conjunction with the sympathetic nervous system, triggering...a relaxation response. Breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger this response.”
In other words, when your sympathetic nervous system goes into overdrive, your parasympathetic system sends out a huge flow of signals to counteract this—a move that allows you to think more clearly in your fight or flight mode. When you breathe deeply, you only help these stress-reducing hormones do their work.
What if we told you that you could harness the power of this life force to help you be more productive and laser-focused?
Well, we’re telling you that you can. And it’s through the use of pranayama breathing.
What is pranayama breathing?
Pranayama breathing is the act of deliberately controlling our breath. There are a number of different pranayama poses and exercises, but at the base of them all is the practice of taking a few moments to sit back and focus on your inhalations and exhalations.
How does it improve your work life?
Johann Berlin, CEO of TLEX Institute, has had the opportunity to connect with hundreds of business leaders around the world, both as a coach and a friend.
Instead of struggling to push through a difficult moment at work, he’s found that the people who are the most productive are the ones who “create gaps in their busy schedules to restore and replenish.”
Wanna know the most common practice he’s noticed among clients and friends to rest and recharge?
You guessed it: conscious breathing.
He then even goes on to explain how to do pranayama breathing exercises...though he doesn’t call it that by name.
This breathing exercise gives you 5 minutes to recharge your batteries so you can delve back into your work full-force.
How do you do it?
Sit in a comfortable position in a quiet place, whether it’s at your desk or in a secluded corner. You might want to have your phone or a stopwatch next to you. Set a timer for 5 minutes.
Keep your left hand in your lap. Raise your right hand to your nose, placing your thumb on the right side of your nose and your ring finger on the left.
Close your eyes. Plug the right side of your nose with your thumb and breathe in through the left nostril. At the top of the breath, hold it for a second.
Plug your left nostril and release the right one. Breathe out through the right nostril while the left one is securely closed. At the bottom of the breath hold for a second.
Now breathe in through your right nostril while firmly holding your left one closed. At the top of the breath hold for one second.
Now close your right nostril and open your left, breathing out through the left side of your nose.
Repeat this process until the timer goes off, alternating nostrils the whole time.
Need a video demonstration? Check out this clip:
Conclusion
There you have it—it’s as simple as that!
Pranayama breathwork will help you bust stress and re-focus on what’s important at work.
If you’re looking to really de-stress, why not check out the awesome Yoga and Pranayama class at The Conscious Club?
Summer is hot, bright and sharp (pitta), and it boots most people’s energy levels and speeds up their metabolism. According to Ayurveda, the food that we put into our bodies affects our entire well-being, so it’s important to read up on our prakruti. Everyone has a specific balance of the three doshas.
After a long year living in isolation, picking up our normal work routines again can leave us feeling stressed.
These 4 mindfulness exercises can be practised anywhere at anytime, helping us create awareness and presence.
Perhaps you have already heard of the Iceman from Limburg. He is not only famous for breaking several world records, such as longest swim under ice, but also for inventing a unique breathing technique. One that reminds us what it feels to feel empowered and reconnected with nature. Living in modern civilization, we lose touch with our natural strength and resistance. Breathing, cold exposure, and commitment (the three pillars of The Method) allow us to master the capabilities of our bodies!
Ever since the harmful impact of carbon emissions has been made official, many of us have chosen to keep plane travel at a bare minimum. Luckily, there are so many other forms of transport available in these times. Most trips may take a bit longer, however they guarantee a fantastic adventure in itself!
When we think of “letting go”, certain associations may come up… surrender, forgiveness, acceptance, non-attachment. All of these terms sound challenging. And they are – at first.
The true deep-rooted and long-term happiness arises from the inside. Or, to be specific from gratitude for what we already claim. If we learn to perceive the abundance that surrounds us (and we are so blessed!), we will experience constant happiness and peace.
Whether you want to admit it or not: fear is a natural part of life. We experience uncertainty from our first moments on this planet. Everything is new. Unpredictable. After some time, we become accustomed to most things, and this level of fear decreases. F
The science of Ayurveda is great and ancient, although it is not commonly known amongst most people. In short, Ayurveda is an alternative medicine system that originated in India. This type of traditional medicine aims to holistically treat and heal not only the body but also the mind and spirit. This is can be achieved by changing your lifestyle - including your diet, the way to exercise, meditate and breathe.
Shaped at what the next generation of workers want: a beautiful location to work in, flexible working opportunities, and space for health and wellness. This will be the future of a healthy workforce.
During the cold months, due to the layer of snow, it becomes difficult for birds to find their feed. Plants become scarce and seeds are often blown away by the wind. This is when hanging feeders or seed blocks can be vital for their survival.
It’s great that you regularly clean your house, but what do those detergents actually contain? It could be that besides clearing away allergens, pathogens and contaminants, they are also emitting dangerous toxins in your living space. Luckily, we can safely make sustainable options for cheap!
You might have walked past them and confused it with modern street art, or you already know them; Worm hotels. Currently, Amsterdam counts more than 100 of these creative towers that produce fertile compost from our organic waste.
But what can we actively do to achieve a calm body, mind, and spirit? Especially during these rural times including a lot of loneliness, fear, and daunting mental health issues - it is more important than ever to tune into your wellbeing, which is why we want to share 4 expert tips to help you transform feelings of loneliness into comfortability with solitude.
Many of us work within the schedule set by our employers (i.e. working 9-5), but there are just as many freelancers out there whose working hours require planning. Now, it’s important for the latter to schedule fairly regular working hours per day to avoid mixing personal life and work.
According to machine learning and AI scientists – robot insects will swarm our skies. One of them is Robofly, an insect-sized, wireless robot able to fly, walk and drift on surfaces. It is inspired fully by nature – meaning, if you saw this robot next to a real fly, you wouldn’t tell the difference.
Soil. It’s everywhere, yet we rarely take it into consideration. Even though it plays such an important role in our biodiversity system and directly affects the quality of the fruits and veggies we put on the table. End-in-end, it has a huge effect on our health.
Surely, we are aware that breathing is essential for life. Why not improve its quality so we feel great?
Fashion is meant to be fun, meant to last you long, and meant to help you self-express and experiment. And luckily, all of this is still possible in the 21st century. We only need to slow it down a bit.
Rather than wasting time on setting unachievable goals for the new year, we’d very much rather see everyone aspiring to feel better in 2021 - instead of filling the void with unnecessary purchases or to-do lists. Therefore, we have conducted a list of sustainable tips and tricks for a happier and healthier lifestyle.
Ever since the 15th century, animal species around us have been gradually disappearing off the surface of the Earth due to human intervention. This number has been consistently rising.
We’re so used to having clean water on tap. We start our day, take a quick shower, brush our teeth and pour ourselves a hot boiling cup of tea. But most of us don’t realize just how much water a day we actually use.
With these simple breath work 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!
When the temperature drops, it’s a good idea to keep our body, mind and soul in top form. Especially this year immunity is a major topic!
After the warm summer months this year, it’s hard to believe the upcoming months will be mainly dark skies and cold. To ensure we remain feeling energized and vibrant, regardless of the weather, it’s important that we make some small adjustments to our lifestyle.
How do people get burnout? And what can help you to prevent it or find your path towards recovery? We sat down with Stress & Burnout coach Annelies Vette to ask her all about it.
Humans and music are both ancient histories and undoubtedly intertwined. There’s a reason why music and rhythm feel like second nature to us: it’s actually healthy for us! Research shows that listening to music actively boosts our health and well being. Here are 12 proven benefits of listening to music, so you better turn on a nice track while reading this.
Yoga is mainly known for its benefits for the body, stress-relief, etc. However, what many people are not aware of is that yoga is a whole philosophical system. What’s more, the philosophy most likely formed before the asanas.
In our day and age, it’s harder than ever to remain focused and figure out what you want in life. Instagram, Facebook, the internet, and colorful advertisements everywhere distract us and move our focus away from our goals, drain us mentally, and catapult us into a vicious cycle of comparison, insecurity, and lack of concentration.
Last year, thousands rushed to the streets making a stand for saving the planet, it has been widely discussed in politics, and in the same year, we raised millions for the Ocean Cleanup. All this to save ourselves from drowning in our own rubbish!
Its aroma is irresistible. So many people cannot imagine starting a day without it. Is coffee flawless in its perfection? Like a modern-day beverage of the Gods... or should we consume it mindfully?