Brief moments of relaxation can improve focus, reduce stress, and make your day more present, focused, and productive. Let’s explore three simple breathing and relaxation techniques that can be easily incorporated into your daily work routine.
Introduction
In our busy daily lives, it’s easy to overlook the importance of taking breaks to relax and breathe deeply. However, even brief relaxation and breathing exercises can have a significant impact—leading to improved concentration, greater job satisfaction, and enhanced productivity.
Taking time to relax throughout the day is valuable, and it can be helpful to schedule regular breaks so that you don’t forget to pause amidst your tasks and recharge. In the following, we will introduce several simple exercises you can incorporate into your breaks to boost concentration, reduce stress, relax, and increase mindfulness in your daily routine.
Deep Abdominal Breathing for Concentration
Place one hand on your stomach. Take slow, steady breaths into your abdomen, allowing your hand to rise as you inhale. As you exhale, gently lower your stomach and hand. At the end of the exhalation, pull your stomach in slightly to expel any remaining air.
This simple exercise helps shift from shallow, tense breathing to deep abdominal breathing, which enhances concentration, increases oxygen intake, and promotes calmness and focus. Practice this exercise a few times a day for several minutes, and you’ll notice how it deepens your breathing while making you feel more focused and relaxed.
4-6-8 Stress Reduction Technique
Inhale deeply through your nose while silently counting to four. Hold your breath for a count of six. Exhale slowly for a count of eight. Repeat this several times and notice how your stress begins to melt away, leaving you feeling more present, calm, and relaxed.
This exercise helps slow your breathing by exhaling for longer than you inhale, and the internal counting keeps your mind focused. By extending the exhale, you signal your body to shift into relaxation mode, counteracting the effects of stress. The counting also prevents your mind from wandering into problem-solving or planning, allowing it to rest. This combination effectively reduces stress, making your breaks more restorative and helping you approach tasks with a relaxed and focused mindset, or ease into the evening after work.
A Short Moment of Relaxation
Lean back in your chair and close your eyes. Take a deep breath, tense all your muscles, and clench your fists. Hold the tension and your breath, counting slowly to four. Exhale through your mouth and release all the tension in your muscles. Focus on how your body feels as it relaxes. Repeat this exercise a few times and notice your pulse and thoughts slowing down, with your tension gradually melting away.
This exercise is perfect when you’re sitting at your desk and need a quick relaxation break without taking too much time or effort. The alternation between tensing and relaxing your muscles helps you enter a deeper state of relaxation, allowing your body to release tension more easily after the intense muscle contraction. You can use this exercise whenever you’re switching between tasks, preparing for an important meeting, or when you feel stuck and need to refocus.
Relaxation in Daily Life
Which of the breathing and relaxation exercises resonate with you the most? How can you incorporate them into your daily routine? Can you identify specific moments where these techniques could be most helpful?
Try out these exercises and observe how they affect you. You can also discuss different ways to relax and improve concentration with your coach in your next session. Explore when and how various exercises and techniques can help you relax more in your everyday life, reduce stress, and work with greater focus.