In this article, we'll explore how breathing exercises can be powerful tools for managing work-related anxiety and enhancing your overall wellbeing.
Work-related anxiety is a common challenge that many individuals face, especially in today's fast-paced and demanding professional environments. The good news is that there are simple yet effective techniques to manage and alleviate this anxiety. Breathing exercises, in particular, can provide quick relief and help restore a sense of calm and focus.
The pressures of work can often lead to feelings of anxiety and stress. Breathing exercises offer a simple and accessible way to manage these emotions and promote a healthier mental state.
Work-related anxiety is the result of stressors and pressures that are directly tied to your job responsibilities. It can manifest as feelings of unease, tension, and even panic.
Breathing exercises tap into the body's natural relaxation response, slowing down the heart rate and calming the nervous system.
Sit or lie down comfortably. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth. Repeat for a few minutes.
Inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth to a count of 8. Repeat this cycle a few times.
Inhale for a count of 4, hold for 4, exhale for 4, and then pause for 4 before beginning the cycle again.
Combine deep breaths with progressive muscle relaxation. Inhale while tensing a muscle group, then exhale while releasing the tension.
Set aside a few minutes at work for breathing breaks. Find a quiet space and focus on your breath to refresh your mind.
Develop a routine that involves breathing exercises, perhaps during your morning or evening ritual, to create a sense of calm and anticipation.
Practice mindful breathing by focusing your attention on each breath. This cultivates present-moment awareness and reduces anxiety.
Use deep breathing techniques before and during public speaking to calm nerves and enhance confidence.
Regular practice of breathing exercises strengthens their effects over time, leading to increased resilience against anxiety.
Pair breathing exercises with other anxiety management strategies, such as exercise, journaling, and seeking social support.
Breathing exercises are versatile tools that can be employed anytime, anywhere to manage work-related anxiety. By incorporating these techniques into your routine, you'll not only alleviate anxiety but also cultivate a greater sense of control and emotional balance in the face of workplace challenges.
Dr Helen Garr joined us at the NHS Staff Wellbeing Collective 2023 to look at the 5 ways to wellbeing through her talk titled "Go To Rome"