5 Breathing Exercises To Help You Calm Down During A Stressful Situation At Work

It’s no surprise that stress has become a constant companion for many. From impending deadlines to never-ending meetings, the weight of responsibilities can feel overwhelming. Amidst the chaos, how often do we stop to breathe deeply and reset? Most people often forget the power of breathing and its profound effect on mental health and well-being.

Taking a few moments to practice mindful breathing can work wonders in bringing calmness and clarity to a busy workday. According to Saurabh Bothra, CEO & Certified Yoga Instructor, Habuild, “When was the last time you took a deep breath amidst the chaos of deadlines and demands? Sometimes, the weight of our responsibilities feels heavier than ever. The consistent stress can build up, and before we know it, health issues may start to take over.” This is why incorporating simple breathing exercises can help manage work-related stress effectively.

How Breathing Exercises Help in Stressful Situations?

Breathing exercises have been scientifically proven to help regulate the autonomic nervous system, reducing stress levels and lowering anxiety. Breathing deeply increases oxygen intake, which activates the parasympathetic nervous system, promoting relaxation.

Over time, regular practice of such techniques can reduce the intensity of the body’s stress response, making stressful situations more manageable.

Bothra adds, "Taking just a few moments to breathe—I'm talking about 5 to 10 minutes—can act as a refreshing midday boost! It’s a simple act, but it can calm your mind and help you regain focus."

Breathing techniques can offer immediate relief, providing a much-needed mental break that refocuses energy and attention. Here are five simple, yet powerful, breathing exercises that can be practiced during your workday to relieve stress and regain calm.

Here are five easy breathing exercises that can clear your head and help you get back to your day with more energy and less stress:

1. The 4-7-8 Technique

How to Practice: Sit comfortably and exhale fully through your mouth. Inhale deeply through your nose for a count of 4 seconds. Hold the breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this process four times or until you feel a sense of calm.

This technique is a quick way to reset your mind and body. It’s especially useful in situations where you feel overwhelmed or anxious.

2. Box Breathing (Square Breathing)

How to Practice: Gently inhale through your nose for 4 seconds, hold the breath for another 4 seconds, exhale for 4 seconds, and hold for 4 seconds before repeating. Continue this cycle for several minutes or until you feel calm.

Box breathing is a simple, structured exercise that can reduce stress and increase focus. This technique is popular among high-performance professionals, such as athletes and Navy SEALs, for its effectiveness in promoting mental clarity.

This breathing technique not only helps in regulating emotions but also enhances concentration, making it a great tool to use before important meetings or presentations.

3. Bhramari Pranayama (Bee Breath)

How to Practice: Sit upright and perform the Shanmukhi Mudra by placing your little fingers below your mouth and your ring fingers above it. Put your thumbs over your ears. Inhale deeply through your nose, and as you exhale, make a gentle humming sound, like a bee. This technique helps slow the breath and encourages a state of relaxation.

Bhramari Pranayama, also known as "bee breath," uses humming to soothe the nervous system and is excellent for calming a racing mind.

The humming sound stimulates the parasympathetic nervous system, encouraging deep relaxation and alleviating stress.

4. The 3-Exhale Technique

How to Practice: Sit in a relaxed posture and slowly take a deep breath through your nose, completely filling your lungs. Then, breathe out through your mouth in three quick exhales. After exhaling, once again inhale deeply through the nose.

This breathing technique helps release tension quickly, especially if you’re feeling trapped in a situation where stress keeps building up. It’s a useful way to release pent-up stress energy.

This quick exhale sequence allows for a rapid release of tension, perfect for when you need a mental break but don’t have much time.

5. Equal Breaths

How to Practice: Slowly inhale through your nose for 5 seconds, then exhale through your mouth for another 5 seconds. Continue this pattern until you feel more relaxed and centered.

As the name suggests, this technique involves making the duration of your inhales and exhales equal. It’s a calming exercise that can be easily done while sitting at your desk or taking a brief break from work.

This breathing exercise helps stabilize your emotions and is particularly beneficial for staying calm under pressure, allowing you to respond to stressful situations with more control.

The power of breathing is often underestimated, especially when it comes to managing stress at work. However, a few minutes of focused breathing can make a significant difference in how you navigate your workday.

So, next time you find yourself caught up in the whirlwind of office stress, remember to pause, breathe, and reset. The benefits will not only be felt in the moment but will contribute to long-term mental health and resilience.