Relax during your workday: 4 easy breathing exercises to try at work

1. Breathe in through your nose, out through your mouth

This basic technique helps move air deeply through your lungs and boosts oxygen levels in your body. It brings immediate relief by slowing your heart rate and helping you center your attention on your breath. Relax your jaw and shoulders as you breathe, and feel the tension release.

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2. Box Breathing: hold your breath between each phase

Inhale, hold, exhale, hold. Repeat. This method activates your sympathetic nervous system briefly, then brings it back down, helping you manage stress. It builds self-awareness and improves emotional control. Use it when you feel overwhelmed or before facing a high-pressure task.

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3. Lateral Breathing: expand your ribs, keep your abs engaged

Focus on widening your rib cage to the sides, not inflating your belly. Keeping your abdominal muscles lightly engaged supports your posture and digestion. This type of breathing increases lung capacity and helps you stay energized and oxygenated throughout the day.

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4. Alternate Nostrils: breathe in through one side, out through the other

This calming practice supports balance between the two sides of your nervous system. It slows down racing thoughts and brings a sense of peace. Use your fingers to gently close one nostril at a time. With a few rounds, you may feel more grounded and focused.