Breathing: 2 exercises for managing stress at work, relaxing, and recharging your energy

A mental blank right in the middle of a sentence during a presentation in front of your entire team? Chances are, you stopped breathing at some point. When the brain isn’t getting enough oxygen, that’s when the blackout happens!

Breathing deeply from the abdomen—as you may have been taught in choir when you were a child—is the key to greater focus and better performance in your professional life, as well as to managing stress, anxiety, and even physical pain.

Breathing is the most immediate, direct, natural (and free) way to activate the parasympathetic nervous system and help the body relax after a stressful moment. It sounds simple, but in reality, breathing correctly is far from second nature… Learn the YOGIST breathing techniques to use in your daily life and in every situation.

You’ll discover that breathing isn’t just for relaxation—it can also help you wake up, boost your energy, warm you up, improve your focus, and help you fall asleep…

Breathing serves as a bridge between the body and the mind. It is a valuable ally in helping you manage your emotions, reactions, thoughts, and physical sensations in every aspect of your life

To understand the benefits of YOGIST breathing, let’s first do a quick assessment of your natural breathing. Sit comfortably, place your right hand on your stomach and your left hand near your lungs. Close your eyes and breathe normally.

Try to notice which hand moves as you inhale and which hand moves as you exhale. Open your eyes. Did your left hand—the one resting on your chest—move?

When you're stressed, you tend to breathe from the upper chest, taking short, shallow breaths. Do you ever feel tight in the chest and find that you're not using your full lung capacity? Learning to breathe from your abdomen could be helpful!

Did your right hand—the one resting on your stomach—move? Great job! Breathing from the abdomen is deeper and requires concentration (you may have learned this in choir when you were a child). It’s a great foundation for learning to manage stress through breathing.

Did neither of your hands move? Try again!
Did both of your hands move? You’re already a seasoned Yogist! Full breathing fills the abdomen, chest, and throat all at once. It’s the kind of breathing that relaxes, calms, and helps you fall asleep.

Are you having trouble concentrating? Do you feel like you're about to cry or about to snap?

Stop! Take five minutes to get your emotions under control.

Bend your index and middle fingers inward toward the palm of your right hand. Close your right nostril with your right thumb and inhale deeply through your left nostril. At the end of the inhalation, close your left nostril with your ring finger and exhale completely through your right nostril. At the end of the exhalation, inhale again through your right nostril. At the end of the inhalation, close your right nostril with your thumb and exhale through your left nostril.

Breathe in this way on each side, with your eyes closed, focusing solely on your breath, for 5 cycles.

To help you focus better, count in your head and make your exhalations as long as possible: for example, inhale for 4 counts and exhale for 6 counts.

Are you feeling exhausted? Breathing can also help you wake up, warm up, and recharge your energy.

Give this a try instead of rushing to the coffee machine after a short night’s sleep or when you’re feeling drained.

Place your hands in front of your chest, fists clenched, fingers pointing toward you. Inhale deeply through your nose as you stretch your arms toward the sky and open your hands. Exhale forcefully through your nose as you lower your arms and clench your fists, bending your elbows backward. Imagine that you’ve won a big contract or hit the jackpot… Keep your face relaxed and your spine straight.

Do these movements 25 times, coordinating them with your breath and speaking at a rapid pace to warm up your upper body. Release stress and awaken your energy, as if you were priming a pump.

At the end of the final exhalation, bring your hands back to your knees, return to normal breathing, and notice the effects. You should feel like taking off a layer of clothing and have regained a burst of energy.

WARNING: If you have shoulder pain or high blood pressure.

AVOID before going to bed.

By incorporating these exercises into your routine, you’ll be able to learn how to manage stress at work, unwind after a long day, and boost your energy to wake up in the morning.

The key is to do a little bit every day, based on your needs, and without straining your joints, to prevent the negative effects of a sedentary lifestyle and musculoskeletal disorders.

Learn to listen to your body, and it will thank you for it!

Discover the leading approach to managing stress and musculoskeletal disorders in the workplace:
Take advantage of our in-person or video sessions