A recent study in Cell Reports Medicine found that five minutes of breathing exercises every day can reduce anxiety and improve our moods. I have found breathing exercises are especially valuable in the office to manage and reduce work stress. They are very helpful when done as a daily group breathing activity. Group breathing exercises create a positive and supportive workplace culture where employees feel valued, supported, and connected. This promotes mindfulness, positivity, and well-being, helping employees thrive both personally and professionally.
Three Options For A Daily Group Breathing Exercise
When leading your team in a group breathing exercise, you must choose a breathing exercise that works in a group setting. Here are the three that I recommend in any office group setting:
1. The “4-7-8 Breathing Exercise” helps calm the mind, reduces stress, and improves overall well-being:
● Sit comfortably and close your eyes.
● Take a deep breath in through your nose for 4 seconds.
● Hold your breath for 7 seconds.
● Exhale through your mouth for 8 seconds.
● As you breathe, focus your attention on the sensations of your breath moving in and out of your body.
● Repeat several times until you feel a calm sensation in the body.
2. The “Box Breathing Exercise” helps regulate your breathing and calm your nervous system, reducing stress and anxiety:
● Sit comfortably and close your eyes.
● Inhale slowly and deeply through your nose for a count of 4.
● Hold your breath for a count of 4.
● Exhale slowly and completely through your nose for a count of 4.
● Hold your breath for a count of 4.
● As you breathe, imagine drawing a box with your breath.
● Repeat several times until you feel a calm sensation in the body.
3. The “Alternate Nostril Breathing Exercise” balances the energy flow between both sides of the body, calming the mind to reduce stress and anxiety:
● Sit comfortably and close eyes.
● Place right hand in front of your face, palm facing you.
● Use right thumb to close right nostril.
● Inhale through left nostril for a count of 4.
● Use right ring finger to close left nostril.
● Hold breath for a count of 4.
● Release right thumb and exhale through right nostril for a count of 4.
● Inhale through right nostril for a count of 4.
● Use right thumb to close right nostril.
● Hold breath for a count of 4.
● Release left finger then exhale through left nostril for a count of 4.
● As you breathe, focus on the sensation of the breath moving in and out of each nostril.
● Repeat several times until you feel a calm sensation in the body.
How To Use Mala Beads During Breathing Exercises
A great way to kick off a new daily breathing exercise practice is to gift your team members Mala beads. Mala beads are traditional prayer beads. They are used to count the recitation of mantras or prayers. Repeating mantra or prayer with each bead on the mala helps focus the mind to promote relaxation and inner peace. Here is how to use mala beads in a breathing exercise:
1. Hold the Mala string in your hand, draping the beads over your middle and index fingers.
2. Find the Guru bead, the bead that is larger or different from the rest of the beads, and start there.
3. Using your thumb, move your fingers from one bead to the next as you take an inhale or exhale. You can also recite a mantra.
4. Inhale or exhale once for each bead, moving from bead to bead with each repetition.
5. When you reach the guru bead again, you have completed one full round.
Mala beads can be made from a variety of materials including gemstones, wood, or seeds. Each different material has a symbolic significance. Which style you choose depends on the person.
How To Plan A Daily Company-Wide Breathing Exercise
Coordinate appropriate departments to ensure that your daily breathing exercise will comply with company governance. Then, locate and reserve a space in the office where everyone can safely gather. Pick a time when the majority of your staff will be available such as mid-morning and lock it into the company calendar. In a hybrid or remote office, you can lead the breathing exercise across video conferencing. You can make the practice mandatory or optional, but either way, your staff will appreciate starting the day on the right path.
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