Breathing Exercises to Help You Stay Calm and Collected During a Busy Day at Work

Relaxing at Work

Chances are, you don’t think much about breathing  it’s just something you do. What you might not realize is the manner in which you’re breathing can help control your mood. 

When you’re feeling stressed during a busy day, taking a few minutes for a breathing exercise can be a game-changer. Controlling your breaths can help you keep your cool  or get it back if you’ve already lost it — so give it a try. Here are a few to get you started. 

Four Breathing Exercises to Help You Relax 

Equal Breathing (i.e., Sama Vritti) 

Sit down in a comfortable position  or lie down, if you have an office couch. Keeping your eyes open or closed, inhale through your nose for four counts, then exhale through your nose for four counts. When you get comfortable with the rhythm, work your way up to six to eight counts per breath. 

Lion’s Breath 

In a seated position  back on your heels or crossing your legs  press your palms against your knees and spread your fingers wide. Take a deep breath through your nose, open your eyes wide, open your mouth wide, and stick out your tongue, bringing the tip down toward your chin. Exhale through your mouth by making a “ha” sounds, while contracting the muscles at the front of your throat. 

Abdominal Breathing 

Especially helpful before a stressful event  i.e., a big presentation  place one hand on your chest and the other on your stomach. Breath deep through your nose, so your diaphragm fills with air, creating a slight stretching sensation in your lungs. Exhale slowly and repeat. 

Resonant Breathing (i.e., Coherent Breathing) 

In this technique, you’ll breathe at a rate of five full breaths per minute. Achieve this by inhaling for a count of five and exhaling for a count of five. Keep this going for a few minutes to alleviate the stress you’re feeling. 

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