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Last updated on 2024年8月23日

How can you use breathing exercises to reduce stress in your career?

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Stress is inevitable in any career, but it can also affect your health, productivity, and happiness. One simple and effective way to cope with stress is to practice breathing exercises. Breathing exercises can help you calm your nervous system, lower your blood pressure, and improve your mood. In this article, you will learn how to use breathing exercises to reduce stress in your career.

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Mariel Frías Mejía

Life Coach & Motivational Speaker | Propósito De Vida
Sourabh Janagal

Mental Health Fitness & Productivity Trainer | ??????????????????? ?? ????? ?????, ?? ?????????????????? ??…

1 What are breathing exercises?

Breathing exercises are techniques that involve changing the rate, depth, or pattern of your breathing, and can be done anywhere without any equipment. They can have various benefits, such as relaxing your muscles and relieving tension, reducing anxiety and negative emotions, enhancing your focus and concentration, boosting your energy and alertness, and balancing your oxygen and carbon dioxide levels. Therefore, breathing exercises can be a great tool for promoting physical and mental wellbeing.

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Sourabh Janagal

Mental Health Fitness & Productivity Trainer | ??????????????????? ?? ????? ?????, ?? ?????????????????? ?? ????????????????? Corporate Training | Co-Author | Book your 1:1 consultation call today
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Well, I'm practicing dynamic yoga from last 3 months, and it helped me in a lot of ways. I must recommend you to watch what dynamic yoga is, you can search it on youtube, there is a trainer named "Sneh Desai", I watched his videos and learned it. Must try, all the best

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Michaela Schreiber

intuitive Schlaf- & Stressberatung für übermüdete Menschen
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Atemübungen sind der unkomplizierte Weg auf die Stressbremse zu steigen. Im Stressfall erh?ht sich unsere Atemfrequenz, und indem wir bewusst auf unserer Atmung achten, und aktiv Einfluss auf den Atemrhythmus nehmen l?sst sich die Stressreaktion im K?rper ausbremsen. Atemübungen k?nnen von zwei bis 20 Minuten angewendet werden. Je l?nger wir trainieren und besser werden die Atemfrequenz anzupassen, desto schneller tritt der positive Entspannungseffekt ein.

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René Kok Transformation Coaching

Certified Life Coach | Emotional Wellness Specialist a.k.a. Mindset Mood-Mender | Bestselling Author
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Breathing exercises can be a powerful tool to reduce stress in your career by helping you manage your physiological response to pressure. Techniques like deep diaphragmatic breathing or box breathing activate the parasympathetic nervous system, which calms the body and mind. Regular practice of these exercises can improve focus, reduce anxiety, and enhance emotional regulation, allowing you to approach challenges with a clearer, more composed mindset, ultimately boosting your productivity and career satisfaction.

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Mariel Frías Mejía

Life Coach & Motivational Speaker | Propósito De Vida
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Los ejercicios de respiración son técnicas que se implementan cuando buscamos relajarnos, disminuir la ansiedad, el estrés y eventos fuera de nuestro control. Realizar estos ejercicios con frecuencia traerá en poco tiempo grandes beneficios para la salud.

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2 How to do breathing exercises?

When doing breathing exercises, it is important to find a comfortable position, either sitting or lying down. It is also beneficial to breathe through your nose, keeping your chest and shoulders relaxed while using your diaphragm to inhale and exhale. Additionally, you can follow a rhythm or count for your inhalations and exhalations. Lastly, it is essential to pay attention to your breath and how it feels in your body.

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Mariel Frías Mejía

Life Coach & Motivational Speaker | Propósito De Vida
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Busca un espacio adecuado donde puedas concentrarte en tu respiración, emplea una posición cómoda donde puedas relajarte. Puedes realizar la respiración pranayama o simplemente inspirando profundamente por la nariz y exhalando por la boca. Puedes repetir en varias ocasiones o hasta que te sientas relajada.

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Michaela Schreiber

intuitive Schlaf- & Stressberatung für übermüdete Menschen
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Am einfachsten sitzen sie gelassen auf einem Stuhl in aufrechter Position. Legen Sie eine Hand auf Ihren Bauch und beobachten Sie die Atembewegung in Ihrem K?rper. Manchmal ist es hilfreich die Augen zu schlie?en, um sich besser auf die Atembewegung konzentrieren zu k?nnen. Z?hlen Sie, wie lange Sie einatmen, und wie lange Sie ausatmen, und verl?ngern Sie dann langsam die Ausatemphase. Ein entspannter Atemrhythmus liegt bei einer Einatmung bis vier und einer Ausatmung bis sechs. Bedenken Sie, dass je gestresster Sie sind, desto schneller atmen Sie. Zwingen Sie sich zu nichts, sondern spielen Sie mit ihrem Atemfluss um einen positiven Effekt zu erzielen.

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3 When to do breathing exercises?

Breathing exercises can be used anytime you feel stressed, overwhelmed, or tense, as well as a preventive measure to prepare for a challenging situation or to relax after a busy day. Examples of when to do them include before or during a meeting, presentation, or interview; after a conflict, criticism, or feedback; during a break, lunch, or commute; before or after a deadline, project, or task; and before bed or when you wake up.

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Melissa Etzler EFT Tapping Practitioner

Custom stress management programs to boost productivity | Specializing in Emotional Intelligence
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Use them whenever you need to. When you feel that slight irritation or pit in your stomach. That is your body signaling to you that it's time to let go some of your stress. Breathing exercises are extremely easy to do. When you breathe through your nose and out through your mouth that can be used more for focus so use that before presentations and focus work. When you breathe with an open mouth (no obstructions) that is good for letting go, so using that before and after work (letting go of personal stressors before work and letting go of work stressors after work).

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4 Which breathing exercises to do?

When looking to reduce stress in your career, there are many breathing exercises to choose from depending on your preference, goal, and situation. For example, deep breathing involves slowly and deeply filling your lungs with air and expanding your belly, holding for a few seconds, and then exhaling slowly and completely. Box breathing involves breathing in for four counts, holding your breath for four counts, breathing out for four counts, and holding your breath for four counts. Alternate nostril breathing involves closing your right nostril with your thumb and breathing in through the left nostril, then closing the left nostril with your index finger and breathing out through the right nostril before switching sides. Finally, 4-7-8 breathing involves breathing in for four counts, holding your breath for seven counts, and breathing out for eight counts. Each of these techniques should be repeated for a few minutes to reduce stress.

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Ravi Modha

High Grade Capital Solutions @ Apollo | Life & Performance Coach | Wim Hof Method | Speaker | Helping corporate professionals achieve sustainable purpose-led success | Growth Mindset, Breathwork & Cold Exposure
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Here is one type of Breathing Exercise call Alternate Nostril Breathing (Nadī Shodhana). A great way now to help you balance the air flow more between sympathetic and parasympathetic nervous system states. Pointer and index fingers together. Place them on right nostril side of nose and inhale. So you are inhaling on through left nostril. When you get to the top, switch sides of the nose with finger, so they move to the left side…and exhale out of your right nostril for the same count. Then inhale through the right, and then we swap to the left. Repeat for up to 5 minutes. Increase length of inhales and exhales-just make sure they are consistent. Benefits: Benefits: right headspace, improve heart and lung health, increase relaxation.

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5 How to make breathing exercises a habit?

Regular and consistent breathing exercises can be an effective way to reduce stress in your career. To make them a habit, set a reminder or alarm for specific times of the day, link them to an existing routine, track your progress, reward yourself for sticking to your plan, experiment with different exercises to find the ones that suit you best, and invite someone to join you and provide support. Breathing exercises are a simple yet powerful way to improve your well-being, performance, and satisfaction. Try them today and experience the difference they can make in your life!

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Michaela Schreiber

intuitive Schlaf- & Stressberatung für übermüdete Menschen
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Für eine einfache Routine koppeln Sie zwei Minuten Atemübung an eine andere T?tigkeit, z.B. morgens, wenn Sie Ihren PC anschalten, und alle Programme sich ?ffnen. Oder Sie übern die Atemübung beim gehen in die Mittagspause oder zurück. Vier Schritte einatmen, 6 Schritte ausatmen. Je l?nger Sie die Routine ausführen, desto einfach f?llt es Ihnen eigenst?ndig eine Atemübung durchzuführen.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Melissa Etzler EFT Tapping Practitioner

Custom stress management programs to boost productivity | Specializing in Emotional Intelligence
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If you're unsure of where to start, start small. There are many different techniques, which is beautiful that we have so many resources for the many individual styles of learning. However it's not always helpful when we just want to calm down! It can be quite overwhelming. Try the first exercise you see and go from there. What did you like? What didn't you like? What would you like to change? Experiment and see what you like. Try something out, blend it with another, do what feels good in your body. Practice while you're NOT stressed out first so it's easier when you are stressed out. Filling your toolbox gives you a lot of options for regulating your body when you feel that stress come on.

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How can you use breathing exercises to reduce stress in your career?

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3

4

5

6

1 What are breathing exercises?

2 How to do breathing exercises?

3 When to do breathing exercises?

4 Which breathing exercises to do?

5 How to make breathing exercises a habit?

6 Here’s what else to consider

Stress Management

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How can you use breathing exercises to reduce stress in your career?

1

2

3

4

5

6

1 What are breathing exercises?

2 How to do breathing exercises?

3 When to do breathing exercises?

4 Which breathing exercises to do?

5 How to make breathing exercises a habit?

6 Here’s what else to consider

Stress Management

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