Practice yoga-inspired breathing techniques to calm anxiety while at work.
Systematic breathing techniques assist you to better cope with stress, decrease pain and strengthen your lungs. Systematic breathing techniques can be a simple, yet effective tool, to calm anxiety. Also known as pranayama or the art of breathing, systematic breathing techniques can be used at the yoga studio and beyond. Many of these techniques can be used at home, in the office, or as you are stuck in traffic.
Dirgha
Dirgha is also known as calm belly breathing, the "complete breath," or the "three part breath." Lie on your back, arms spread out from your body with palms facing up. Your feet should be comfortably splayed to the side, relaxed. Deeply inhale through your nose, watching your navel rise. Pause and exhale through your nose. Next, inhale deeply, watching your ribs or middle chest region rise. Exhale again through your nose. Then, inhale deeply through your nose, focusing on the rise of your upper chest. Exhale through your nose, watching your chest fall. Finally, combine all three in sequence, beginning with the deep belly breath. Practice for at least 5 minutes.
Ujjayi
Ujjayi, otherwise known as ocean breathing, requires that you hold your mouth open and make an "ah" sound, somewhat like Darth Vader. Try to copy this sound, and you will be well on your way to mastering ocean breathing. Practice this technique either sitting or lying on your back. Take deep, slow breaths through your nostrils. Slow your breath and constrict the back of your throat to form the "ah" sound. Focus on lengthening your inhalation and exhalation while keeping your body relaxed.
Nadi Shodhana
Known as the sweat breath or alternating nostril breathing, Nadi Sodhana can be practiced anywhere. Hold your right hand in front of your face, while sitting comfortably. Curl your right index finger and thumb towards your palm, placing your thumb next to your right nostril and your ring finger next to your left nostril. Use your thumb to close your right nostril and inhale. Open your right nostril, closing your left nostril with your index finger and slowly exhale. Now, inhale deeply through your left nostril. Switch so that your right nostril is open and exhale slowly. Complete this sequence several times.
Shitali
Shitali is commonly known as the cooling breath. This breathing technique is practiced while sitting. Begin by curling up the edges of your tongue. Gently let your tongue protrude from your mouth slightly. Keeping your tongue curled, gently breathe in while focusing on the coolness of the air passing through it. Inhale and exhale six times, then relax and breathe normally for a few minutes. Repeat as desired. Practice this technique regularly.
Bhramari
This technique is often referred to as the Bumble Bee, named for the humming sound made while practicing it. Sit in a comfortable meditation pose with your legs crossed, both hands resting on your knees. Closing your eyes, take a deep breath through your nose and hold. Lean forward slightly, straightening your arms so they partially support the weight of your upper body. Let your head fall slightly forward into "chin lock" so your chin touches your chest. Tilt your pelvis upwards. Contract, pulling your pelvis upward and locking your chin to your chest. Release the contraction and close your ears. Now exhale through your nose while making a soft hum like a bumble bee. Repeat nine times, then remain seated, resting with your eyes closed for a moment.
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