How often in your day do you think about your breathing?
During your morning workout, yoga or meditation? Do you ever think about it during your work day?
Did you know that diaphragmatic breathing (abdominal breathing or deep breathing) is very beneficial in reducing stress, clearing the mind and nourishing our organs?
Have you noticed that when we are stressed we breathe very shallow, which in itself can contribute to feeling stressed and nervous? This is because shallow breathing is a physiologic clue to your body to be in fight-or-flight mode. That is NOT the mode we want to live in!
I encourage you to incorporate deep breathing into your workday routine. You do not need to assume a yoga position or be in a quiet place, just commit to focusing on your breath several times a day for a minute or so.
If you are new to this idea of diaphragmatic breathing there are many sources out there to help you!
Here is a quick primer:
Sitting or standing, place a hand on your stomach and one on your chest. As you breath in, allow your stomach area to expand and feel full, while your chest doesn’t move. As you exhale, draw the stomach toward your spine and squeeze the air out. Repeat this as many times as it feels good to you. Do it slowly so you can be aware of any thoughts or feelings that arise. Once you have practiced this breathing exercise for some time, you won’t need to place your hands on your body to remind you of where you should place the breath. This will allow you to be more discreet in doing this exercise, at work or in line at a store, etc.
I do this in the break room or bathroom at work several times a day! I will also do it if I feel the pressures of the day taking over. Even 3 deep breaths, while writing up a record, can help me reconnect with myself and decrease the fight-or-flight feeling.
Try it at work today, and let me know how it feels to you. I believe you will find that it releases stress and allows you to focus better!