“Breathe.” It’s the word we hear in movies whenever the characters are stressed or see on posters in offices or lounge zones. Breathing is a natural function of our organism that, while so easy for most of us, does more than just sustain our bodies — it can energize us and our minds, facilitating our performance. Doing so doesn’t require much training; you only need to want it. This article will provide a quick dive into the science behind breathing, offer several valuable techniques, and give tips to make this a habit.
The Science Behind Breathing and Productivity
So, why is breathing so powerful, anyway? It’s just a simple act we do automatically, after all. In truth, it impacts everything, from our energy levels to brain and muscle activity. Breathing is one of the main techniques we, as the team at theliven.com, implement based on evidence and cognitive-behavioral therapy (CBT). We have found time and time again that many athletes and military personnel have specific breathing tactics for certain activities. Our breathing changes the balance between oxygen and carbon dioxide in our bodies.
- Oxygen intake. Our brain relies on oxygen, but it doesn’t use all that’s stored in our body — the actual number is around 20%. Ideally, our brains should have a constant flow of oxygen into our bodies for maximum efficiency. However, certain situations can make taking shallow or quick breaths more necessary, as you’ll see from the strategies below.
- Autonomic nervous system (ANS) and performance. Our breathing affects our ANS, which controls involuntary functions like heart rate, digestion, and stress response. ANS has two main branches you have probably heard of: the sympathetic and parasympathetic nervous systems. The first is responsible for your fight-or-flight response, while the second is about the “rest and digest” state. When you breathe a certain way, you can switch between these responses.
- Breathing and emotional regulation. It’s probably unsurprising that breathing affects how you process your emotions or vice versa. Have you noticed breathing shallowly when stressed or having longer, deeper breaths when relaxed? That’s why practicing mindful breathing can lower (or increase) cortisol levels and allow us to switch from one behavior to the other.
It’s not that just breathing can help us relax — it can also do the opposite, allowing us to switch gears in our bodies as we need.
Breathing Techniques for Different Work Scenarios
We spend a significant amount of our time at work, which requires us to be emotionally adaptable. Of course, sometimes you get nervous after a high-stakes call and want to get a breather instead of freaking out, but in other cases, you need to narrow down your focus to one task and do it fast. That’s why we’ve decided to offer several breathing strategies based on what you want.
For every breathing exercise, find a place where no one will bother you. This can be anywhere — maybe your office has a quiet space, like a balcony or a relaxation zone. Even your cubicle works, though it’s always best to do such exercises without others present for the maximum effect.
Belly Breathing — Relaxation
This approach is one of the most well-known due to its efficiency (and because every job can be stressful, so it’s often in demand). Belly breathing, also called diaphragmatic breathing, engages the parasympathetic nervous system to slow the heart rate and lower your cortisol.
Step 1. Sit or lie down in a comfortable position.
Step 2. Place one hand on your chest and the other on your belly.
Step 3. Breathe in deeply through your nose for 4-5 seconds, expanding your belly (not your chest). This can be a bit tricky if you haven’t tried it before, so be patient with yourself.
Step 4. Exhale slowly through your mouth for 6-7 seconds, feeling your belly contract.
Step 5. Repeat for 1-3 minutes or more based on how you feel.
Breath of Fire (Kapalabhati Pranayama) — For Energy
This breathing approach is great for situations when you need to boost your energy to a maximum quickly. No caffeine involved!
“Breath of Fire” is often used in martial arts or yoga to stimulate the sympathetic nervous system (SNS) and increase oxygen flow.
Step 1. Inhale deeply through your nose.
Step 2. Begin rapid, forceful exhalations through the nose while pulling your belly inward. Your inhales will happen naturally, meaning you don’t just exhale. Some people practicing this step compare it to using their belly as a pump to force the air through their noses faster.
Step 3. Maintain this rhythm for at least 30 seconds. You can extend it to a minute or more.
Step 4. Rest for a few normal breaths, then repeat if needed.
The Wim Hof Method — For Endurance
If you’re feeling tired and need a boost, the Wim Hof technique can be a good choice. It combines deep oxygenation and brief breath holds, increasing adrenaline levels and providing a natural energy surge.
Important: do not try this technique while driving or in deep water, as this strategy can cause a several-second disorientation.
Step 1. Inhale deeply through the nose, filling your lungs completely.
Step 2. Exhale without force, letting the air naturally leave your lungs (don’t push it out entirely). Imagine it leaving your body on its own accord, without your muscles being engaged.
Step 3. Repeat 35-40 times.
Step 4. On the last exhale, hold your breath for as long as is comfortable. Stay until you feel the urge to inhale.
Step 5. When you feel the urge to breathe, inhale deeply, hold for 15 seconds, and then release the air.
Step 6. Repeat for 2-3 rounds.
Integrating Breathing Into Your Daily Routine
We know that sometimes starting is easy, while continuing every day and making it a habit is tougher. Start by organizing your toolkit — for instance, use the three strategies we have provided to keep it simple. Add each of these to your already existing routine. If you have a regular Monday meeting you’re stressed about, schedule diaphragmatic breathing ten minutes before it. For brainstorming sessions, go for the Breath of Fire. When you’re tired an hour or two before the end of your shift, try the Wim Hof method. Or do whatever works for you!
Keep your reminders with you as well: schedule phone alarms, use sticky notes, or set web notifications. For example, put a sticky note on your monitor: “Breathe before clicking send!” or a phone reminder at 3 PM: “Boost energy: Breath of Fire – 2 min!”
However, the secret lies in repetition. Treat each technique as a part of your self-care instead of a responsibility to switch your attitudes from “boring” to “self-caring.” After all, we’re more likely to do something we view as pleasant.
Breathing Productivity Into Your Work
Fortunately, such a simple exercise as breathing doesn’t require extra time or skill to make a difference in your life. Just a few minutes a day will give you that edge and help you add structure to your daily routine. The lucky thing is, you will notice the difference from the first try — how cool is that?