Your breath at work

I’m an anxious guy. As the youngest of 4 kids and conditioned in the classic American path of constant performance, I know a thing or two about the constant inner-need to Complete Accomplishments and Deliver Value. What is “rest” but simply a gap between achievements or side hustles??

We all have different paths and different struggles. But in today’s modern, computerized society, we’ve all lost connection with our inner selves, our emotions, and our bodies. With so much modern work being “white collar,” so many humans in the Western world live a life completely in their Minds and artificially-lit screens.?

Pause and think for a moment…when was the last time you went an entire morning or afternoon without looking at (or feeling the compulsion to look at) a smartphone or computer? How often are you actually aware of your breathing or the subtle sensations in your body? When we’re bouncing from one meeting to another, juggling a pile of emails and a growing backlog of tasks, it’s easy to get lost in the mental river of stimulation. And later, when trying to “wind down,” out comes the phone or the TV for numbing relaxation. This modern, screen-based lifestyle, while nice in some ways, can be dreadful for our nervous systems.?

Stimulation 24/7 leaves the jars of our minds muddy and full of debris, while our bodies whither. We are human beings, not human sittings (which, perhaps comedically, is not far from another meaning if you add an “h” in the right spot).?

How then can any of us have time for actual creativity, presence, real rest, or clear thought when the Screens are there to stimulate us with Content? Particularly when most of that Content is about Something Terrible or full of triggers that so-and-so seems comparatively better than us…

We have all become a bit numb. It’s easy to become numb when our Minds are overloaded and the temptation of stimulation is always lurking to lure us away from dealing with difficult emotions. We’ve lost connection to ourselves. It’s no wonder that anxiety levels are through the roof, the environment is going to shit, and the Western world is lapsing into fear-based politics and posturing.?

Deeper philosophical questions aside (for now ??), it’s easy to see that Corporate Earth is often lacking REAL connection. And no, LinkedIn “connections” are not real connections. I’m talking about the state of being connected to one’s self, one’s power, one’s body, one’s emotions, and one’s authentic beliefs (rather than things we think other people think are important).

I find that a work day full of intense, screen-based, sedentary thinking can be exhausting. It’s easy to feel disconnected from myself and swept away in stress-energy or distractions in my Mind. It can be a daily challenge to stay centered and clear-headed. I’ll wager my life’s earnings that I’m not the only one experiencing this.

Fortunately, there’s a lot we can do to improve our focus, clarity, and connection during the day.

Do as I say not as I do

It was 11 years ago that I took my first mindfulness training, an 8-week series at the end of university to help me deal better with my diagnosed depression and anxiety. It was great; life-changing even. Did I do much with that knowledge? Not consistently, not for years ??. But it did teach me the power of conscious breathing.

It was likely 4-5 years ago that I first learned about "breathwork techniques" as a tool to use for mental focus and health (i.e. box breathing, alternate nostril breathing, Kapalabhati, 4-7-8 breath, Wim Hof technique, etc.). There are SO many techniques coming from many diverse traditions. Some breathwork techniques will calm you down, others will heat you up; some are meant to purify, while others are geared toward deep meditation; some techniques can generate intense physical and emotional release, while others can even induce psychedelic experiences… all with just your breath.?

Like many folks, Covid and lockdown gave me the kick in the ass needed to invest more energy into self-growth and connection. For me, that included exploring the many forms of breathwork and the various ways it can be incorporated into my daily life. There’s a lot to explore. But let’s focus on the practical side, within the confines of a heavily calendarized corporate day.?

Let your Breath work for you

As far as we know, breath is one of the only parts of your autonomic nervous system that you can consciously control when things get triggered (i.e. stress). That makes it the cheapest (it’s free), simplest (we all know how to do it), and quickest (literally takes seconds) tool to use to manage stress and focus during a day. The article here does a nice job of compiling links to a number of sources that outline the benefits of breathwork.?

Breath is something that both modern science and ancient spiritual practices (and everything in between) believes is a critical, controllable aspect of our wellness. In his book about this topic, James Nestor considers quite a lot of things about breath (unsurprisingly). His research emphasizes the health benefits gained from slowing down your breathing in an intentional way. A focus on slow exhales is one of the few ways we can control our parasympathetic nervous system, which helps signal the “rest & digest” cycle. What’s more, the ability to use our breath for stress response (and even for intense activities like free diving) is highly trainable.?

Sophie Bachmann has also written often and eloquently about these topics, and has some great tips on integrating methods like this into your life.

Bottom line: there are massive benefits for using your breath more consciously as a tool for mental focus and overall health.?

Here are two of my favorite breathwork techniques to use during the workday to find balance and connection with myself:

Short - Box breathing or 4-7-8 breath (2-5 minutes):??

I love using these methods ‘stealthily’ during meetings or interactions with colleagues as a way to recenter myself and slow down. It is a wonderful method to support better listening , as it can be done quietly and mindfully, without interrupting the flow of a meeting and helps you slow down your Mind to really be present for someone else.?

For Box Breathing, simply breathe in for a count of 6, hold your breath at the top for a count of 6, exhale for 6, then hold the air out for 6… then repeat that 5-10 times. 4-7-8 is similar, for this you inhale for a 4 count, hold at the top for 7, then emphasize a longer exhale of 8 counts… and then repeat for 5-10 times. A longer exhale is widely known to have a calming effect on your nervous system, which can help you with managing stress and focus. Both of these methods are great, simple practices that can fit anywhere in your day. Try it. Like right now… then see how you feel after. Then thank yourself ??.

Medium - Wim Hof breathing 3 rounds (12-15 minutes):?

This method is great for a slightly longer “mid-afternoon” reset. It is also a nice ‘gateway drug’ for more breathwork as it can take you a little deeper and produce a noticeable physical calming effect. It involves 30 vigorous breaths in and out followed by a breath-hold at the bottom (i.e. exhaling all air and holding your breath out after the 30th breath). Doing 1 round takes me generally around 5-6 minutes. Doing 3 rounds in a row is a great way for me to ‘reset’ my mind during a hectic day. Three rounds of this will generally give me a more sustainable boost than an extra coffee, and won’t involve the extra jitters.

Keep in mind that this technique is a bit more strenuous, so should be done mindfully (ex. it is not recommended for pregnant women or people with respiratory illness, etc.). I usually do it seated on the floor or even sometimes at my desk. This recorded video is a particular favorite. It is a simple method that still gives a noticeable calming and balancing effect (physically and mentally).?

There are so many more techniques to explore and rabbit holes to dive down with breathwork. But these are two of the simplest and most accessible ones I use. Do you have any simple, favorite breath work or grounding practices? I’d love to hear about it in the chat!

Breath is perhaps the simplest tool we have to create balance and improve our mental and physical health. So while you work, let your breath work too.?