Stress in the Office? 10 Different Breathing Exercises to Get Calm


In the modern office environment, stress has become an almost inevitable companion. From looming deadlines to the incessant ping of emails, the pressures of the workplace can take a toll on our mental and physical well-being. However, amidst the chaos, there lies a simple yet powerful tool for finding calm: breathing exercises.

The Power of Breath

The connection between breath and stress is profound. When we consciously control our breathing, we can influence the body’s stress response, calming the nervous system and promoting a sense of relaxation. It’s a natural mechanism that we often overlook in our busy lives, yet its potential to alleviate stress is immense.

Imagine a situation where you’re facing a tight deadline or navigating a challenging conversation with a colleague. Your heart rate quickens, your muscles tense, and your mind races with thoughts of impending doom. This is the body’s stress response in action, a survival mechanism designed to protect us from perceived threats.

But what if there was a way to dial down this stress response, to signal to your body that everything is okay? That’s where breathing exercises come in. By taking control of our breath, we can send a powerful message to our brain that it’s safe to relax and unwind.

10 Office-Friendly Breathing Exercises

1. Box Breathing Technique

Box breathing is a simple yet effective technique for calming the mind and body. It’s called “box” breathing because you can visualize tracing the outline of a square with your breath. To practice, inhale deeply for a count of four, hold the breath for four counts, exhale for four counts, and then hold the breath again for four counts. Repeat this cycle several times to experience the stress-relieving benefits.

2. 4-7-8 Breathing

The 4-7-8 breathing technique is another powerful tool for stress relief. To practice, inhale quietly through the nose for a count of four, hold the breath for seven counts, and exhale forcefully through the mouth for eight counts. This exercise helps to regulate the breath and induce a state of relaxation.

3. Alternate Nostril Breathing (Nadi Shodhana)

Nadi Shodhana, or alternate nostril breathing, is a yogic breathing technique that helps balance the flow of energy in the body. To practice, use your thumb to close your right nostril and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Continue alternating nostrils with each breath, focusing on the sensation of the air flowing in and out.

4. Belly Breathing (Diaphragmatic Breathing)

Belly breathing, also known as diaphragmatic breathing, involves breathing deeply into the diaphragm rather than shallowly into the chest. This technique stimulates the parasympathetic nervous system, triggering the body’s relaxation response. To practice, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth, allowing your abdomen to fall.

5. Lion’s Breath (Simhasana Pranayama)

Simhasana Pranayama, or lion’s breath, is a playful yet effective way to release tension and stress. To practice, sit comfortably with your spine straight. Inhale deeply through your nose, then exhale forcefully while sticking out your tongue and roaring like a lion. This exercise helps to relieve pent-up emotions and invigorate the body.

Breathing is a way to get calm. It’s easy and powerful. Source: Freepics

6. Equal Breathing (Sama Vritti Pranayama)

Equal breathing, also known as Sama Vritti Pranayama, involves inhaling and exhaling for an equal count. This technique promotes balance and harmony in the body and mind, reducing stress and promoting relaxation. To practice, inhale for a count of four, then exhale for a count of four. Continue this pattern for several minutes, focusing on the rhythm of your breath.

7. Humming Bee Breath (Bhramari Pranayama)

Bhramari Pranayama, or humming bee breath, is a soothing technique that involves making a low humming sound while exhaling slowly through the nose. This practice has a calming effect on the nervous system and can help to quiet the mind and reduce stress. To practice, sit comfortably with your eyes closed. Inhale deeply through your nose, then exhale slowly while making a gentle humming sound, like the buzzing of a bee.

8. Ocean Breath (Ujjayi Pranayama)

Ujjayi Pranayama, or ocean breath, is characterized by a gentle constriction of the throat, creating a soft sound resembling ocean waves. This technique promotes relaxation and focus, making it ideal for reducing stress in the office. To practice, inhale deeply through your nose, then exhale slowly through your nose while constricting the back of your throat. Continue this pattern for several breaths, focusing on the sound of your breath as it moves in and out.

9. Sama Vritti Pranayama with Visualization

Combining equal breathing with visualization can enhance its stress-relieving effects. As you breathe in and out for an equal count, imagine yourself in a peaceful, serene setting, such as a tranquil beach or a lush forest. Allow yourself to become fully immersed in the experience, letting go of tension and stress with each breath.

10. Progressive Muscle Relaxation with Breath

Progressive muscle relaxation involves tensing and then relaxing each muscle group in the body, combined with deep breathing. Begin by tensing the muscles in your feet and slowly work your way up to your head, breathing deeply and releasing tension with each exhalation.

Integrating Breathing Exercises into Your Workday

Incorporating breathing exercises into your daily routine doesn’t have to be complicated. You can practice these techniques discreetly at your desk or during short breaks throughout the day. Creating a calming office environment, such as dimming the lights or playing soothing music, can also enhance the effectiveness of these exercises. Encourage your coworkers to join in, and together, you can create a sanctuary of tranquility amidst the demands of office life.


Stress doesn’t have to be a constant companion in the workplace. By incorporating simple breathing exercises into your daily routine, you can reclaim a sense of calm and tranquility amidst the chaos of the office. In Wellix we know how to prioritize your well-being and make self-care a priority, one breath at a time.

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