For many working professionals, long hours and constant pressure can lead to a cycle of overworking and burnout. After a long day, it’s tempting to switch on the TV or grab some takeout to unwind. While these habits might seem like an easy way to relax, they don’t really address the stress building up—and sometimes, they make things worse. Ever notice how, after a weekend of binge-watching and comfort food, the stress hasn’t gone away?

 

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Anxiety is something a lot of people deal with. It’s that uncomfortable feeling of nervousness, worry, or fear about things that aren’t certain, like waiting for a job interview result or getting ready for a big exam. In those moments, you might feel your heart race, and your mind gets stuck in overdrive.

As work demands pile up and burnout sets in, managing stress and anxiety can feel like an impossible task. But here’s the good news: there’s a simple, powerful tool right under your nose—your breathing. By tuning into your breathing, you can calm your mind, ease the tension, and regain some balance, no matter how hectic the workday has been.

 

Related story: 5 Breathing Techniques For Instant Calm

 

Common Work-Related Stressors 

Anxiety usually occurs due to imbalance of breathing. Breathing improperly can throw off the balance of oxygen and carbon dioxide in your body, which can lead to a range of issues like anxiety, panic attacks, fatigue, and other physical or emotional problems. Improper breathing can have surprising effects on your body and mind. For example:

• Anxiety and panic attacks: Shallow, rapid breathing (also known as hyperventilation) can lower carbon dioxide levels too much, making you feel lightheaded or dizzy, which often worsens anxiety or even triggers a panic attack.
• Fatigue: If your breathing is too shallow, your body isn’t getting enough oxygen. This can leave you feeling tired, even after a good night's sleep.
• Muscle tension: Poor breathing habits can increase muscle tightness, especially in your neck and shoulders, leading to headaches and discomfort.
• Difficulty concentrating: When your oxygen levels drop due to shallow breathing, it can affect your brain’s ability to focus, leaving you foggy or unable to think clearly.

 

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Breathing Exercises To Combat Stress

The next time anxiety creeps in, try using breathing exercises to calm your mind and body. There are several simple techniques you can use to reduce stress and regain control:

 

1. Alternate-nostril breathing (Nadi Shodhana)

Alternate-nostril breathing (nadi shodhana) helps calm anxiety by breathing through one nostril at a time. Here’s how to do it:

• Sit comfortably with good posture.
• Fold your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended (Vishnu mudra).
• Close your eyes or look down softly. Inhale and exhale normally to start.
• Use your thumb to close your right nostril and inhale through your left. Close your left nostril with your ring finger and exhale through your right.
• Inhale through your right nostril. Close your right nostril and exhale through your left. Repeat the pattern.

 

Watch Breathing Exercises For heart Health

 

2. Belly breathing

Belly breathing is a simple way to calm yourself. Here’s how to do it:

• Find a quiet place to sit or lie down comfortably—try sitting in a chair, cross-legged, or lying on your back with a small pillow under your head and knees.
• Place one hand on your chest and the other on your belly, just below your ribcage.
• Let your belly relax naturally, without tensing your muscles.
• Slowly breathe through your nose, feeling your belly rise as you inhale.
• Exhale slowly through slightly pursed lips. The hand on your chest should stay mostly still.

 

3. Box breathing

Box breathing is an easy breathing technique to calm your mind. If you’ve ever matched your breath to the beat of a song, you’ve already done something similar. Here’s how it works:

• Exhale fully while counting to four.
• Hold your breath with your lungs empty for another count of four.
• Inhale slowly to a count of four.
• Hold the air in your lungs for a count of four.
• Repeat the pattern.

 

Watch Box Breathing Exercise

 

4. The 4-7-8 breathing exercise

The 4-7-8 breathing exercise, also known as the "relaxing breath," helps calm the nervous system. Here's how to do it:

• Sit with your back straight, or lie down once you're familiar with it.
• Place the tip of your tongue against the ridge behind your upper front teeth and keep it there throughout the exercise.
• Exhale completely through your mouth, making a "whoosh" sound.
• Close your mouth and inhale quietly through your nose for a count of four.
• Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound, for a count of eight.

 

5. Mindfulness breathing

Mindfulness breathing helps you focus on the present and ease anxiety. Here's how to practice it:

• Focus on your breathing and stay in the moment, without letting your mind wander to past or future thoughts.
• Choose a calming focus—like a sound ("om"), a positive word ("peace"), or a phrase ("breathe in calm, breathe out tension").
• Silently repeat your chosen word or phrase as you inhale and exhale.
• If your mind wanders, simply take a deep breath and gently bring your attention back to the present.

 

Watch Power of Mindful Breathing

These breathing exercises hold incredible power in managing anxiety and stress. Techniques such as belly breathing, box breathing, alternate-nostril breathing, and mindfulness breathing offer simple yet powerful ways to soothe your mind, enhance concentration, and restore harmony. The beauty of these exercises lies in their simplicity and versatility. With just a little practice, you can perform them anytime, anywhere. By incorporating these breathing exercises into your daily routine, you can seize control of your stress and nurture a profound sense of peace and well-being.

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