Using Breathwork To Improve Wellness at Work
Using Breathwork To Improve Wellness at Work
Understanding the Benefits of Breathwork
- 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
Basic Breathwork Exercise
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.
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.
