Many professionals have to spend the vast majority of their day sitting at their desk. After a time, high-stress work and poor posture can take its toll, leaving you uncomfortable, unfocused, and even anxious.
Luckily, there are things you can do to help relieve stress in a very discreet manner. Here is a look at a simple breathing exercise you can do at your desk to improve your stress levels as well as a few other options for reducing tension in the body.
3 Ways To Reduce Stress With Controlled Breathing
1. Extended Exhale Breathing
When a person is under pressure, their breathing patterns change. It isn’t uncommon to hold your breath when you are stressed, so focusing on an extended exhale can be an ideal approach for relieving tension and energizing your body.
Begin by sitting with both of your feet flat on the floor. Shift your body toward the edge of your chair, ensuring your back isn’t pressed against the chair.
Next, inhale slowly as you count to three. Then, exhale over the course of a six-count, working to squeeze every bit of air out of your lungs.
Repeat the breathing exercise five to 10 times, depending on the amount of time you have available. Once you are finished, you should feel more relaxed and rejuvenated.
2. Head Down Position
The classic grade school time out position can actually work wonders for reducing stress. It gives you a chance to release your focus and quiet your mind, all in the matter of a few seconds.
Fold your arms on your desk and then adjust your desk so that your back can be fully extended. Gently lower your forehead onto your crossed arms, making sure your feet remain completely flat on the floor.
Next, take five to 10 deep breaths. Concentrate on maintaining a slow inhale and exhale, working to fully fill and empty your lungs with every breath.
3. Seated Twist
If you need to relax and release tension in your back, a simple seated twist can be a great option. Shift forward until you are sitting on the edge of your seat. Keep your feet planted firmly on the floor and then rotate your torso slowly to the right.
As you do, move your right arm so that the upper portion drapes over the back of your chair. Take your left arm and place your hand on the outside of your right knee. Hold the position for five breaths and focus on lengthening your spine as you do. You can also shift your gaze over your right shoulder for a deeper twist.
Finally, repeat the exercise in the other direction, making sure you spend as much time to the left as you did toward the right.
Ultimately, these three simple exercises can be great for relieving stress and reducing tension, and they can all be done while you remain seated at your desk.
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