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Work can get stressful, especially in education...
We’ve all been there.
When that social battery desperately needs recharging, the inbox is stacked, and the mind wanders to a sunny beach far away.
While we can’t quite deliver white sand and palm trees, we can offer a solution to help bring some calm into the workplace.
Here, we look at how incorporating breathwork exercises in the office can be a total game-changer on those days that don’t seem to have an ending.
What is Breathwork?
Breathwork, for those unfamiliar, is the practice of breathing exercises that provide mental, physical and spiritual benefits. The aim is to alter your breathing pattern to access alternate states of consciousness and feeling.
Breathwork has long been a staple of the yoga community, and over the past decade, it has become more prominent in mainstream society as people look at new ways to deal with stress and anxiety.
Research conducted has pointed to long-term positive effects, and it is a recommended healing method for those who have experienced trauma.
Effects Of Stress At Work?
Feeling stressed at work can have a knock-on effect, not just on productivity, but on the students you teach. In addition, for many staff members, those worries go home with them.
Switching off after a tough day is difficult. Stress that carries over can impact relationships, sap our energy and prevent us from wanting to take part in hobbies and activities.
With more of us working from home now, it is vitally important that we disconnect our work life from our personal.
How Can I Practice At Work?
Some employers are 'relaxed', but let’s be honest. The majority wouldn’t be impressed to see you lie on the office floor while you do some deep breathing!
Fortunately, you don’t have to worry about angry bosses and dirty clothes. There are some great exercises you can do, all from the comfort of your desk.
Short and sharp techniques are easy to practise and take no more than five minutes to have an effect. We have listed some of our favourites below.
4-7-8 Method:
Inhale through your nose for a count of four.
Hold the breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
We recommend doing this for four breaths at the beginning and slowly working up to eight once you are more comfortable.
Nadi Shodhana:
Using your finger/thumb, close off your right nostril.
Inhale deeply through your left nostril.
Close your left nostril.
Exhale through your right nostril.
Alternate between nostrils, but remember to finish on the left side.
You can work up to 10-15 minutes eventually, but for practice at work and when just starting, 5 minutes is enough.
Belly Breathing:
Inhale deeply through your nose, directing the air towards your lower belly.
The abdomen area should expand as you inhale.
Tightening your abdominal muscles, exhale slowly, returning your lower belly to its original position.
Practice this for up to 5 minutes, several times a day when possible.
Can I Find A Guide?
Of course! There are plenty of ways to find a guided talk-through for breathwork exercises.
We host monthly sessions on the NotLost App for students and staff, discussing a range of wellness advice, including breathwork. You can also reach out to other members to ask their opinion on which is their favourite technique.
Other avenues include YouTube and other wellness apps such as Headspace and Calm.
What Next?
At NotLost, we know how imperative it is for organisations to introduce wellness programmes into the working environment.
Fantastic work is taking place already, which will only improve once employers fully understand the benefits that it can bring to their staff.
If you want to further your understanding of breathwork and the range of other programmes we offer, you can organise a FREE group session, led by our team of friendly professionals. Just reach out to me in through a direct message.
Breathwork. An ancient practice that is the future of western wellbeing!
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