If you are overwhelmed at work, you’re not alone. Workplace stress is a common issue that many face, especially in today’s fast-paced world.
It is enough just to take a look at the stats: Three in ten employees claim to be burned out “very often” or “always” at work. How would it sound if we told you that you can do simple things, like breathing, to relieve yourself from that stress?
That sounds great, and luckily it is true.
Why Is Work So Stressful At Times?
Workplace stress can affect anyone, regardless of their job or industry. Unfortunately, the world has become more competitive.
There are tons of options to study and to get prepared and a lot of new professionals. If you add globalization and the access to internet to this convo, this creates a hyper-competitive work environment as a result.
This, along with the pressure to be productive all the time, can create a huge amount of anxiety and stress on workers.
Unfortunately, long-term stress can lead to health problems, and it’s essential to recognize the signs early and take proactive steps to manage them.
Why Breathing Techniques?
Breathing techniques are a natural, cost-effective way to combat stress. Many monks claim that to meditate, you don’t need a compulsory need to think of anything or have an empty mind.
It is normal for the mind to have thoughts, they call this “Monkey Mind”, and even just breathing can work as a start for meditation.
Breathing helps regulate your body’s response to stress and promotes relaxation.
The bright side?
Unlike other stress management tools, breathing exercises can be done anywhere, anytime, and for free.
Breath In, Breath Out
Belly (or Diaphragmatic) Breathing
Also known as belly breathing, diaphragmatic breathing involves taking deep breaths that fill your belly rather than your chest.
To practice this breathing, you must lie down or sit in a comfortable position. Place your hand in your chest to make sure you are breathing correctly, and repeat this for 5-10 minutes.
Do this slowly and calmly to see its results.
4-6 Breathing
This breathing is used in some yoga classes and it is very simple. You can practice this simply by sitting at your desktop and closing your eyes for a few minutes.
You should breathe in 4 times and slowly exhale in 6. Repeat this several times until you feel like your body is starting to relax.
4-7-8 Technique
To use this technique, you should follow a specific breathing pattern. First, empty the air in your lungs and breathe quietly through the nose for 4 seconds. After that, hold your breath for 7 seconds and exhale deeply through the mouth. Repeat this cycle up to 4 times to get your desired results.
Integrate Breathing Techniques into Your Workday
Start Your Day with a Good Breath of Air
Some people start their morning by doing yoga, others prefer to go to the gym or take a walk.
Why not include simple and quick breathing in your daily routine?
Avoid using the phone as soon as you open your eyes, take a deep breath connect with your reality, and then you will be ready to start your day no matter what it looks like.
Coffee Breaks are Cool, Breathing Breaks Too!
Make an effort to incorporate short breathing breaks during your workday. It could be during your coffee or lunch break or even during a few free seconds in between tasks.
The positive side of these techniques is that you don’t need much time to practice them.
High-Stress Situations and Breathing
Most work have stressful situations, a presentation, a deadline, a last-minute request, or whatever you could find stressful.
Take 2 or 3 minutes to go to the bathroom, isolate yourself from the rest of the world, and practice any of the breathing techniques mentioned above.
Concentrate only on your breathing and nothing else.
Surely, it will be hard at first, but that’s normal. Every new practice and activity could be hard at first, and breathing is not the exception,
Extra Tips for Stressed Workers
Organize Your Workspace
Some people find an organized place more relaxing than a chaotic environment. This is very personal, but keeping your workspace and tasks organized will probably help reduce stress.
You can use to-do lists, online planners, and many digital tools to manage your workload. Give this a try, it might help you achieve peace of mind during work.
Be Friendly With Your Coworkers
Another key aspect is maintaining a good relationship with your colleagues, this can provide emotional support and help alleviate stress. They can be your allies when a stressful situation happens and feeling support always feels good.
Keep Hydrated and Healthy
We know that coffee and salty or sweet snacks during work are a popular way of coping with anxiety but… Don’t forget to drink your water! Plus, if you could also implement a healthy snack instead of fast food, that would also help your body manage stress better.
Stay Safe and Avoid Preventable Situations
Unfortunately, technology can contribute to creating stress. There are many situations in which apps and devices can cause anxiety in workers.
Make sure to use good tools and software to work to avoid this and consider using a VPN like Surfshark to secure your internet connection.
Conclusion
Workplace stress can seem like a hard challenge, but it doesn’t necessarily need to be. It might take a little extra effort to reduce stress during work times, but in the end, it can be worth it.
Incorporating simple yet effective breathing techniques into your daily routines can enhance your stress resilience and improve your overall wellbeing.
Come on, give these methods a try, and see how they can make a difference in your work life.
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