Take a Minute to Breathe

Have you ever been in a meeting or working at your desk and noticed your body tensing up? Maybe your neck felt stiff, your shoulders hurt, or you just felt off. Then, all of a sudden, you take a deep breath and realize you’ve been holding on to stress that needed to be released. If you’ve experienced this, know that you’re not alone; it’s your body’s way of reminding you to breathe.

We are increasingly discovering the benefits of breathing techniques in reducing stress. A study conducted by a research team from Yale evaluated three innovative classroom-based wellness training programs that incorporate breathing and emotional intelligence strategies. Remarkably, two of these programs led to meaningful improvements in well-being. In particular, the Skye Breath Meditation method—a comprehensive collection of breathing and meditation exercises—demonstrated its power by enhancing six vital areas, including reducing depression and fostering social connectedness.

Here are effective methods to incorporate breathwork into your work routine, which will enhance your overall well-being and help you perform at your best.

Deep Breathing: helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you breathe in fresher air.  It may help you to feel more relaxed and centered.

• While standing or sitting, draw your elbows back slightly to allow your chest to expand (you can also place your right hand on your heart and left hand on your belly). 

• Take a deep inhalation through your nose.

• Hold your breath for a count of 5.

• Slowly release your breath by exhaling through your nose.

One-Minute Box Breathing: A technique used for regaining calm and focus.  Widely used in high-stress professions, it's effective for navigating workplace stress.

• Inhale through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly through your mouth for a count of 4.

• Hold again for a count of 4.

• Repeat for one minute.

Conscious Exhalation - The Sigh of Relief:  A deliberate, deep exhale that is often used as a relaxation technique. The act of fully releasing breath can provide a sense of calm and stress reduction.

• Inhale deeply through your nose, filling your belly and chest.

• Open your mouth and let out a long, audible sigh as you exhale.

• Repeat 3-5 times.

These techniques can be a source of comfort and relaxation during even the most stressful times at work. As a nonprofit leader, you might find it beneficial to share these valuable strategies with your staff. By embracing these simple practices together, you can cultivate a healthier and more supportive office environment where everyone feels uplifted and connected.

Belli, Brita. “To Improve Students’ Mental Health, Yale Study Finds, Teach Them to Breathe.” Yale University. 27 July 2020.