Breathwork to Work Better

I've found a lot of benefit that carries into my professional pursuits lately from breathwork. The biggest has been reduced stress. In this article, I'll dig into some of the other benefits and show how you can borrow from what I've learned to reap those benefits for yourself. Read to the end for a quick breath related reset you can use in most any situation.

I was talking to a colleague recently and we shared how breathwork related meditations had made us more productive and helped us perform better at work. The better performance came from a few benefits of the practice:

• Reduced stress and anxiety:?As I mentioned, it is a great way to reduce stress and anxiety by calming nerves and promoting relaxation.?
• Increased focus and concentration:?With less stress, my attention span expands and helps me to calm my mind and focus on the task at hand.
• Enhanced communication:?It helps me to be more present and engaged in conversations. I listen more effectively and respond more thoughtfully with less emotion.
• Improved creativity:?It allows me to relax and let go of mental blocks to access a more creative state of mind.

I've found two practices particularly useful. A long form, breathing into all the chakra energy centers as an evening or morning practice. (I also sometimes use this practice when I wake up and cannot get back to sleep easily.) And a short from STOP practice when I need a quick reset during the day.

Chakra breathing takes me about 10 minutes per cycle to complete. I try to do three cycles in a session, but even one cycle has many benefits. Or try a cycle with one or two breaths at each center to warm up or expedite the exercise.

Look at the headline picture for this article as I explain my process. I usually do this laying down.

1. Start at the Root Chakra. Take a deep breath while focusing on this energy center. Draw the breath in with your belly and expand your ribs to completely fill your lungs. Repeat to yourself the word to its right, "Centered," during each breath. Do this three times fairly rapidly.
2. Continue to work up the chart, three breaths for each chakra. Repeat to yourself the word to the right of each chakra as you go. I've created all "C" words to make it easier to remember. You might find that a different word resonates better for you. I sometimes use multiple related words (eg: 1. Centered = grounded = virtuous; 2. Calm = peaceful = equanimity; 3. Courageous = fearless = passionate; 4. Compassionate = loving = empathetic; 5. Content = present = understood; 6. Clarity = mindful = wise; 7. Connected = purposeful = aware.)
3. As you work your way up, the chakras become higher energy and my breathing usually accelerates some and it is more challenging to stay focused. Stay relaxed, take full breaths, but go with what feels right for you.
4. When you finish at the Crown Chakra, after 21 breaths, take one more deep breath to fill all the energy centers from bottom to top. Let your breath out slowly and pause at the end. Be still without breathing for as long as is comfortable. Just let go with no movement.
5. When you need to breath again, take one more deep breath, tighten your pelvic floor, and direct the breath with gentle pressure to whatever energy center you want to focus on for moving forward. After a few moments, release the breath and let any anxiety you have go with it through that chakra.
6. Take a few normal breaths and start over for as many cycles as you like.

The STOP technique is much faster when you don't have time for a more comprehensive practice, but need a reset to better move forward with your day. It was created by Jon Kabat-Zinn, a professor emeritus of medicine at the University of Massachusetts Medical School, as a simple practice that can be used in almost any situation.

The acronym STOP stands for:

• Stop: Take a moment to pause and become aware of your current state of mind and body.
• Take a breath: Take a few deep breaths to calm your body and mind. I usually start with belly breathing into the heart chakra.
• Observe: Notice any thoughts or feelings that are arising; let go of un-useful ones.
• Proceed: Choose how you want to proceed and move forward with that purpose as you release your final breath.

Use the STOP technique in a variety of situations, such as when you are feeling stressed, anxious, or angry. Also use it when you are making a decision or facing a difficult challenge.

Find what works for you. My colleague uses a chanting practice for his breath meditation. Others find simpler counting techniques like box breathing (inhale for count of 4, hold for a count of 4, exhale for a count of 4, rest for a count of 4, repeat) are helpful. Google or ask Bard about breathwork exercises for other ideas that can best deliver the benefits for you.

Please connect, share, comment, like, and reach out. Message me if I can answer any questions or help address a specific need you have.

May you find Passion, Joy, and Freedom in all your pursuits.