|

Using Breathwork To Improve Wellness at Work

ByThomas

Using Breathwork To Improve Wellness at Work

Breathwork is a practice that involves consciously controlling your breathing in order to improve your physical, mental, and emotional well-being. This practice can be done in various ways, including deep breathing exercises, meditation, and pranayama. In this course, we will cover the basics of breathwork and guide you through a simple breathwork exercise that you can practice on your own.

Understanding the Benefits of Breathwork

 
It’s important to understand the benefits of breathwork. Breathwork has been shown to:
 
  • Reduce stress and anxiety
  • Improve sleep
  • Increase focus and concentration
  • Boost the immune system
  • Lower blood pressure
  • Improve digestion
  • Increase feelings of well-being and relaxation
Breathwork is also known to activate the parasympathetic nervous system, which is responsible for the “rest and digest” response in the body. This can help to reduce the effects of the sympathetic nervous system, which is responsible for the “fight or flight” response.

Basic Breathwork Exercise

 
The following is a simple breathwork exercise that you can do on your own. Find a quiet and comfortable place where you can sit or lie down. You can also do this exercise while standing or walking if that is more comfortable for you.
 
Step 1: Start by taking a few deep breaths, inhaling deeply through your nose and exhaling through your mouth. Feel the air filling your lungs and the tension leaving your body with each exhale.
 
Step 2: Once you feel relaxed, start breathing in through your nose and out through your nose. You can keep your mouth closed or slightly open.
 
Step 3: Begin to lengthen your inhales and exhales. Try to inhale for a count of four, hold for a count of four, exhale for a count of four, and then hold for a count of four. You can adjust the count to whatever feels comfortable for you.
 
Step 4: As you continue this breathwork exercise, try to focus on your breath and the sensations in your body. If your mind starts to wander, gently bring your attention back to your breath.
 
Step 5: Continue this exercise for 5-10 minutes, or longer if you have the time. When you’re ready to finish, take a few deep breaths and then return to your normal breathing pattern.

Tips for Successful Breathwork

 
  • Practice regularly: Try to incorporate breathwork into your daily routine. Even just a few minutes a day can make a big difference.
  • Find a quiet place: It’s easier to focus on your breath in a quiet and comfortable environment.
  • Be patient: Breathwork can take time to master, so be patient and kind to yourself as you practice.
  • Don’t force it: If you start to feel uncomfortable or lightheaded during breathwork, take a break and return to your normal breathing pattern.
  • Use breathwork for specific purposes: If you’re feeling stressed, anxious, or have trouble sleeping, try using breathwork specifically for those purposes.
Remember to practice regularly and be patient with yourself as you learn. With regular practice, breathwork can help to improve your overall well-being and quality of life at work.

Resources

 

There is a growing body of research that supports the use of breathwork as an effective tool for reducing stress. Here are some examples of top research studies:

1. A 2017 study published in the International Journal of Yoga Therapy found that practicing slow-paced yoga with breath awareness for 30 minutes per day for six weeks led to a significant reduction in perceived stress and anxiety in participants.
2. A 2019 study published in the Journal of Psychiatric Research found that practicing slow-paced deep breathing for 15 minutes per day for four weeks led to a significant reduction in perceived stress and cortisol levels (a hormone associated with stress) in participants.
3. A 2020 study published in the Journal of Clinical Psychology found that practicing a combination of diaphragmatic breathing and progressive muscle relaxation for 20 minutes per day for two weeks led to a significant reduction in perceived stress and anxiety in participants.
4. A 2021 study published in the Journal of Alternative and Complementary Medicine found that practicing Sudarshan Kriya (a specific form of yogic breathing) for 20 minutes per day for four weeks led to a significant reduction in perceived stress and cortisol levels in participants.

These studies suggest that breathwork can be an effective tool for reducing stress and anxiety. While more research is needed to fully understand the mechanisms behind the benefits of breathwork, these findings provide encouraging evidence for the use of breathwork as a stress management tool.

Similar Posts

5 Research Articles on strategies for Reducing Stress
|

5 Research Articles on strategies for Reducing Stress

ByThomas

5 Research Articles on strategies for Reducing Stress The Elevated Team program stays on-top of the latest scientific  research on stress reduction studies. There are many journal articles that explore different methods for reducing stress. Here are five top journal articles that offer evidence-based strategies for reducing stress: “Mindfulness-Based Stress Reduction and Health Benefits: A…

The 4 Most Important Stress Assessment Scales

The 4 Most Important Stress Assessment Scales

ByThomas

The 4 Most Important Stress Assessment Scales There are several stress assessment instruments available, each with its own unique features and advantages. Here are some of the commonly used stress assessment instruments: Perceived Stress Scale (PSS): The PSS is a widely used tool for measuring the degree to which individuals perceive their lives as stressful….

Why Employee Mental Health Initiatives Are So Important
| |

Why Employee Mental Health Initiatives Are So Important

ByThomas

Where Does Employee Mental Health Fit? The top needs of HR professionals in today’s corporations have evolved to keep up with the ever-changing business landscape. Some of the key requirements include: Talent acquisition and management: Finding, hiring, and retaining the right talent is crucial for any organization. HR professionals must leverage advanced recruitment strategies, new…

Using Meditation for Anxiety and Stress Reduction

Using Meditation for Anxiety and Stress Reduction

ByThomas

Using Meditation for Anxiety and Stress Reduction Stress is a common problem faced by people of all ages in today’s fast-paced world. Stress can lead to a wide range of physical and psychological problems, including anxiety, depression, and insomnia. While there are many ways to manage stress, one technique that has gained popularity in recent…

Employee Stress and Company Performance
|

Employee Stress and Company Performance

ByThomas

Introduction In today’s fast-paced corporate world, the health of an organization is often measured by its bottom line. However, there’s an equally crucial metric that often goes overlooked: the well-being of its employees. The health of a corporation is intricately tied to the physical, emotional, and mental well-being of the individuals who make it run….

Stress Adaptation, Stress Inoculation, and Resilience

Stress Adaptation, Stress Inoculation, and Resilience

ByThomas

Stress Adaptation, Stress Inoculation, and Resilience Introduction Stress is an unavoidable part of life, and while it may have negative connotations, it can also be a powerful catalyst for growth and change. By understanding the concepts of stress adaptation, stress inoculation, and stress resilience, we can better manage the stresses we face in our daily…