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Studies show that deep breathing is an effective way to reduce workplace stress.
Many people tend to take shallow breaths while sitting at their desks, and workers who are on their feet all day in retail or healthcare may not prioritize their breathing. Chronic stress, which increases the risk of heart disease and stroke, can be just as harmful to health as secondhand smoke, according to the American Heart Association. Research indicates that deep-breathing exercises can lower blood pressure and alleviate anxiety.
Other benefits of deep breathing include its cost-free nature, versatility, and the fact that it doesn’t require extended meditation. Just one or two minutes of deep breathing can help calm racing thoughts, experts say.
A simple way to practice deep breathing is by sitting outside on a bench, or if that’s not possible, at your desk.
Breathing techniques for stress relief
- Get comfortable, lie on your back with a pillow under your head and knees, or sit in a chair with your head, neck, and shoulders supported by the backrest.
- Breathe in through your nose, allowing your belly to expand.
- Exhale through your nose.
- Place one hand on your belly and the other on your chest.
- As you breathe in, feel your belly rise; as you breathe out, feel your belly fall. The hand on your belly should move more than the one on your chest.
- Take three more deep breaths, fully expanding your belly as it rises and falls with each breath.
