Pranayama in the Workplace
Using Yoga Breathing to Relieve Stress and Calm Your Mind
An office environment can cause a lot of tension but focusing on your breath for just 5-10 minutes a day will help relax your body and strengthen your mind.
The Effect Breathing Has on Stress
Breath control, or Pranayama, is a simple yet key method in relieving stress throughout the day. Rarely do we maximize our air intake, but instead settle on shallow quick breaths that deprive the body of oxygen. Deepening our breath increases lung capacity, circulating more oxygen to our muscles, and enhancing our energy level.
Maintaining physical and mental stamina at work is important. The following techniques can be done anywhere and at any time providing an ideal mid-day rejuvenation.
Deep Breathing
Close yourself in your office, or find another quiet and private place where colleagues are not able to bother you. Settle into a comfortable position either sitting, standing, or if available, laying down, and close your eyes. Empty your lungs of air and breathe in deeply through your nose while counting slowly to five. Stop and hold it for a count of two and then slowly breathe out of your nose for the same count. After a few rounds, once your breath has slowed down, increase the count of your exhale to double that of your inhale. Repeat this for a few minutes or until you feel the calming effects.
Ujjayi Breathing
Another technique that can be applied during deep breathing is Ujjayi. This method of breathing is also called “ocean” or “sound” breathing because it can be heard. While you breathe in through your nose constrict the back of your throat causing a deep humming sound. Creating this sound will help you focus on your breath and block out distractions.
Alternate Nostril Breathing
In addition, it has been recognized by yogis for centuries that humans do not breathe equally through both nostrils, alternating dominance every few hours. This has shown to affect our brain function causing more activity on the side of the brain opposite the predominant nostril. Focusing on your breath for at least five to 10 minutes a day can heighten your brain’s focus and decrease tension in your body.
In a comfortable position in a private, quiet space, hold your right hand in a fist with only the thumb and pinky stretched out. Empty your lungs and use your thumb to close off your right nostril. Inhale for eight seconds through your left nostril. Simultaneously, lift your thumb, allowing your right nostril to open and close off your left with your pinky finger. Slowly exhale through your right side for eight seconds. Repeat inhaling through the right nostril and exhaling through the left. Repeat this for two minutes, adding on an additional minute every few days until you reach five or maybe 10 minutes.
Pranayama
Pranayama is one of the eight components of Ashtanga Yoga. It literally translates to “Breathing Techniques” or “Breath Control”. It is one of the most significant and recognized characteristics of yoga.
Some if its main purposes are to help develop self-control, enhance concentration, and assist on a spiritual journey. But most of all, it helps keep your mind and body healthy.
