Stress Relief and
Mindfulness

Stress Relief and Mindfulness

Group and Individual Breathing

The key is buy-in, and that can best be achieved by initially working as a group and also allowing for individual best breathing practices. The following link is an example of how to begin a productive breathing practice in the workplace.

Incentives

Add incentives for breathing improvement. It may be necessary to initially have an honors-based system.

Goal Types

Enhanced breathing should be both long and short-term in its goals. See data analysis emojis (HR chart and daily breathing calendar) for specific goals employers can achieve.

Less Absences Due to Illness

Enhanced–and deeper breathing–improves your flow oxygen and and enhances circulation, which bolsters a person’s immune system; the result: less lost work time due to illness

Alleviate Back Pain

Belly (diaphragmatic) breathing improves posture and lessens back, shoulder and spinal pain

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Stress Relief and Mindfulness – Box Breathing Instruction
Box breathing, also known as the four 4’s, is a very simple type of breathing that allows for the body and mind to “take a pause” by lowering heart rate and blood pressure.
Stress Relief and Mindfulness – Alternate Box Breathing
This breathing technique is a 2-4-6-2 cadence that prolongs the exhale which allows for the reduction in heart rate and blood pressure.
Stress Relief and Mindfulness – 4/7/8 Instruction
This breathing exercise places emphasis on the breath hold after the short inhale thus creating a greater tolerance for CO2. And a greater tolerance for CO2 allows for fewer needed breaths.
Stress Relief and Mindfulness – 5/7/3 Breathing
This instructional video is meant to help you slow your heart rate and blood pressure and activate the Vagus nerve for a more calming emotion.
Stress Relief and Mindfulness – Box Breathing
Used widely by yoga instructors, this breathing exercise is used so that one may take charge of his/her breathing patterns and create a sense of calmness.
Stress Relief and Mindfulness – 4/7/8 Breathing
4-7-8 breathing is a breathing technique created by Dr. Andrew Weil and is used to relieve stress. Its protocol is as follows: breathe in through the nose for a four count using belly breaths, hold your breath for a seven count, and exhale through your nose for an eight count.
Stress Relief and Mindfulness – Nose Breathing
Nose breathing is the first of three steps to becoming a more efficient and healthier breather…the other two being the use of the diaphragm when breathing and to slow your breathing rate. Breathing through the nose allows less air into the lungs but gets more oxygen to the bloodstream.