Pain Free Working
Exercises Upper Back & Shoulders

Breathing Exercises for Reducing Stress

Work got you stressed all over? One of the easiest ways to release tension in your head, chest and the rest of your body is by simply breathing.

Whether you need to relax, improve your mood, or get rid of a headache, here are 4 breathing exercises to calm those nerves:

Deep Breathing

Lean back on your chair so that your upper body is properly supported. Place your left hand on your chest, then the right on your belly. Breathe in through your nose, letting your belly fill with air, then breathe out through your nose. Continue for 5 deep breaths. Notice that your right hand moves more than your left as you breathe.

4-7-8 Breathing Technique

Place your feet flat on the ground, sitting up with your back straight. Breathe in through your nose for a count of 4, hold for a count of 7, then release your breathe forcefully for a count of 8. Press your tongue on the ridge behind your two front teeth as your breathe out.

Lion’s Breath

Sit up in your chair with relaxed shoulders and feet flat on the ground. Place your hands on your thighs. Breathe in and out for equal counts, and repeat for several breaths. Then inhale deeply through the nose, and exhale with your mouth wide open and tongue sticking out while making the sound “haaaaaaah.” Repeat the Lion’s Breath 4 times, then return to deep breathing in and out for equal counts. Do the whole breathing sequence 3 times.

Equal Time for Breathing In and Out

Breathe in for a count of 5, then breathe out for a count of 5. Repeat for 5 breaths. You may adjust the counts according to your preference.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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