5 Breathing Exercises for Less Stress at Work

1. 4-7-8 Breathing

Inhale through nose (4 sec). Hold (7 sec). Exhale through mouth (8 sec). 4 rounds. Instantly calms the nervous system.

2. Diaphragmatic Breathing

One hand on belly, one on chest. Breathe so only the belly hand rises. 10 breaths.

3. Alternate Nostril Breathing

Close right nostril with thumb. Inhale left. Close left nostril, open right – exhale right. Then inhale right, switch. 5 rounds.

4. Humming Breath (Bhramari)

Inhale deeply. As you exhale, hum like a bee – MMMMM. The vibration relaxes jaw and neck muscles. 5 reps.

5. Breath Awareness

Breathe normally. Just count your breaths without changing them. 1 minute.