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A powerful tool for reducing stress and relaxation at work is deep breathing, which also promotes relaxation at work. When we're stressed, our breathing becomes shallow and rapid, which can trigger the body's fight or flight response. This response can cause physical symptoms such as increased heart rate and blood pressure, as well as mental symptoms such as anxiety and tension.
Deep breathing, especially through the nose, can help to activate the body's relaxation response. This response is characterized by slower, deeper breathing, which can have a calming effect on the body and mind. Additionally, deep breathing can help to increase the supply of oxygen to the body and brain, which can improve focus and concentration.
Deep breathing exercises can be done at any time and in any place, making them a convenient and effective tool for managing stress at work. These exercises can be done seated or standing, and take less than ten minutes to complete. Some examples of deep breathing exercises include diaphragmatic breathing, 4-7-8 breathing, or Lion's breath.
Alternative nostril breathing, another powerful breathing exercise which is also called Nadi Shodhana Pranayama, can be done seated in an office chair. It has been shown to enhance cardiovascular function, lower heartrate and make the lungs healthier. It involves breathing from one nostril to the next, and holding the breath for a brief period of time on the inhale.
Diaphragmatic breathing on the other hand, has been reported to lower blood pressure. The technique is also called belly breathing because it involves slowly inhaling through the nose, while one hand is placed on the belly and the other on the upper chest, before the exhale through the mouth with pursed lips and tightened abdominal muscles.
Feeling relaxed at work can be a challenge, but with the right techniques and some practice, people can feel more in control of managing their stress, which helps them stay focused, productive and positive.
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