Breathe deeply, until sweet air extinguishes the burn of fear in your lungs, and every breath is a beautiful refusal to become anything less than infinite.” – D. Antoinette Foy
During a casual conversation over tea with a dear friend last week, we touched on the topic of breathwork, which is a subject that I am extremely passionate about. As I spoke with conviction and enthusiasm, my friend suggested I consider sharing my knowledge with corporate executives to help them relax, destress, and maintain peak performance levels through intentional breathing techniques. Encouraged by my friend's advice, I wrote this article to reach out to the many executives who have not yet leveraged the power of breath for peak performance and relaxed living.
Although breathing is life's most basic function, intentional breathing can control the mind and improve overall well-being. In this article, we'll explore the science behind breathing and how it can transform your work. From increasing productivity to boosting creativity, I'll share how incorporating mindful breathing techniques into your daily routine can help you unlock your full potential, achieve success in living a wholesome life, and raise your performance.
Let's begin exploring the power of breathwork by asking the following questions? Are you tired of feeling stressed out and overwhelmed at work? Do you struggle to focus and perform at your best when faced with tight deadlines and high-pressure situations? You can feel your heart rate rising as your to-do list grows longer by the minute. You want to be present, but your racing thoughts won't let you focus. If so, then it's time to start taking your breath seriously.
In the fast-paced world of corporate life, stress and overwhelm can become all too familiar. But what if I told you that the solution to your workplace woes is as simple as taking a deep breath? Breathing exercises have been used for centuries as a powerful tool to manage stress and anxiety, increase focus, and improve overall well-being. And yet, in the high-pressure business world, we often overlook this simple yet effective practice.
My Introduction to Pranayama
Pranayama teaches the aspirant to regulate his breathing and thereby control the mind.— B.K.S. Iyengar.
Pranayama is a Sanskrit term that refers to the practice of breath control in yoga. It comprises of two words: "prana," which means life force or vital energy, and "Yama," which means control or regulation.
In 2007, while working at Procter and Gamble in the USA, I struggled with stress, which raised my blood pressure. I had to take medications to manage my symptoms until my colleague and dear friend, Akhil Shrivastava, introduced me to the transformative power of pranayama. He gave me a CD of an Indian yoga guru who demonstrated several breathing techniques in detail. Mesmerized by the teachings, I watched the CD repeatedly and began practising the techniques regularly.
To my surprise, I noticed an immediate positive impact on myself. Over time, my blood pressure normalized, and I could discontinue the medication. I also felt calmer, even in challenging situations, and my focus and awareness were heightened. Though my initial form wasn't perfect, with more research and a better understanding of the science behind the practice, I improved my technique, becoming even more centred, energized, and in control of my emotions and actions. The power of pranayama transformed my life, and I am committed to sharing this knowledge with others to help them experience the same positive results.
Breathwork became an integral part of my daily routine, and I attribute much of my energy and tenacity to the power of intentional breathing. It's incredible to think that something as simple as breathing can profoundly impact our lives. I encourage everyone to explore the fascinating world of breathing and discover its positive effects on their physical and mental well-being.
Over the years, I made breathing a guru and a friend. I have done loads of reading, research, and practised the different breathing techniques, their impact on our physiology and psychology and how they can activate our parasympathetic nervous system for calmness and well-being. I now believe in the power of breathing so much that I spend at least 30-45 minutes on breathing exercises every morning. The practice makes me feel calmer and relaxed as breathwork controls the monkey mind enabling me to stay focused and anchored in the present.
Can breathing be a vaccine against stress?
All chronic pain, suffering, and diseases are caused by a lack of oxygen at the cell level. – Dr Arthur C. Guyton.
Breathing is essential to our existence, powering us with oxygen through the lungs to keep us alive. Though we breathe involuntarily, intentional breathwork can help us control our minds, achieve inner peace, and operate from a place of calmness. By tapping into ancient wisdom, corporations can leverage mindfulness, meditation, and wellness practices that promote physical and mental health.
Corporate executives face high-pressure situations daily, and the constant job demands can leave them feeling stressed, anxious, and overwhelmed. Breathing exercises are a simple yet powerful way to reduce stress, increase focus, and improve overall well-being. They can help activate the parasympathetic nervous system, which aids relaxation, calms the mind, and improves cognitive function.
By incorporating breathing exercises into their wellness programs, corporations can help employees manage stress, improve focus and concentration, and perform at their best. Breathing is often overlooked, but its impact on performance is significant. With intentional breathwork, corporate athletes can perform at their best for decades, staying focused and in control of their work and personal lives.
Reason to Believe in Breathwork
“When the breath wanders, the mind is unsteady, but when the breath is calmed, the mind too will be still.” – Hatha Yoga Pradipika, 500-year-old yogic text.
So if you're ready to take your performance to the next level, it's time to start taking your breath seriously. Here is what modern science discovered about the power of breath.
A study published in the International Journal of Workplace Health Management found that practising deep breathing exercises for just 15 minutes a day can significantly reduce stress and increase feelings of calmness in the workplace.
Another study published in the Journal of Occupational Health Psychology found that practising mindfulness-based stress reduction techniques, including breathing exercises, can improve job performance, reduce exhaustion, and increase job satisfaction.
A review of studies published in the Journal of Alternative and Complementary Medicine found that deep breathing exercises can improve cognitive function, including attention, memory, and decision-making skills.
Research published in the International Journal of Psychophysiology found that practising slow, deep breathing can increase heart rate variability, associated with improved emotional regulation, reduced stress, and better overall health.
These studies and others suggest that incorporating breathing exercises into your daily routine can significantly benefit workplace performance and overall well-being.
Examples of Breathwork
“Learn how to exhale; the inhale will take care of itself.” - Carla Melucci Ardito.
Breathing is a critical aspect of our well-being and the oldest practice in yogic science. Over the last century, the West has extensively researched breathing techniques, developing several remarkable methods. The most noteworthy include Buteyko, Wim Hoff, DMT, and Box breathing.
It's fascinating to note that many of these techniques draw inspiration from pranayama. For instance, the Wim Hoff method shares similarities with Bhastrika pranayama, while Box breathing incorporates the practice of deep breathing with kumbhaka (breath retention).
While these are only a few examples, many other breathing techniques have been developed, each with unique benefits, by incorporating these methods into our daily lives, we can harness the power of intentional breathing to enhance our physical and mental well-being.
Here are some breathing exercises that can help you perform better.
Pranayama. Pranayama involves various breathing techniques to control and regulate the breath, affecting the body's flow of prana or life force. The practice of pranayama is believed to help balance the body and mind, increase vitality, reduce stress and anxiety, and improve overall health and well-being. There are several types of pranayama, including Bhastrika, Kapalbhati, alternate nostril breathing (Anolum Viloum), Bhramri, and the "Ujjayi" breath, which involves breathing in and out through the nose with a slight constriction in the back of the throat to create a soft, whispering sound.
Buteyko Breathing: A Ukrainian doctor named Konstantin Buteyko developed the Buteyko breathing method. It involves a series of breathing exercises designed to reduce the amount of air you breathe in and out, to improve respiratory health and overall well-being. The basic principle behind the Buteyko method is that many people breathe too much air, leading to various health problems. By reducing the amount of air you breathe, you can improve the balance of oxygen and carbon dioxide in your body and reduce symptoms such as breathlessness, wheezing, and anxiety. The Buteyko method has been used to treat various respiratory conditions, including asthma, bronchitis, sleep apnoea, and anxiety and stress-related disorders.
Wim Hoff Breathing: The Wim Hof Method is a breathing technique developed by Dutch athlete and extreme adventurer Wim Hof, also known as "The Iceman." The method involves a specific breathing technique, cold exposure, and meditation to improve physical and mental health and increase resilience to stress. The Wim Hof breathing technique involves a series of deep, rapid breaths followed by a period of holding the breath. This is done in cycles, with several rounds of breathing followed by a final breath-holding period. The technique is intended to increase oxygen levels in the body, reduce stress, and improve overall health and well-being.
Box Breathing. Box breathing, also known as square breathing, is a relaxation technique that involves breathing in a pattern of four equal parts: inhale, hold, exhale, and hold. The technique is called "box breathing" because the breathing pattern forms a square or a box shape. Box breathing is commonly used by athletes, military personnel, and people who experience stress or anxiety. The technique is believed to help regulate the autonomic nervous system and reduce the body's stress response, leading to feelings of relaxation and calmness.
These breathing exercises can be practised whenever executives feel stressed or overwhelmed at any time during the day. They can be done sitting in a chair, lying down, or standing up. The key is to focus on the sensation of your breath moving in and out of your body and to allow your mind to become calm and relaxed.
By practising breathing exercises, corporate executives can reduce stress levels, improve focus and concentration, and increase overall well-being. These benefits can translate into better performance at work, as executives can stay calm and focused in high-pressure situations.
It is advisable to do any practice in the presence or with the help of a qualified instructor.
Nose Breathing
“Our conscious breath - in and out - is a meditation.” – Eckhart Tolle.
James Nestor has written a fascinating book, “Breath”, which highlights the importance of nose breathing and how it impacts our physical and mental well-being. I highly recommend it. Here are some of the key reasons why nose breathing is so essential:
Filters the air: The nose filters, warms, and humidifies the air we breathe, ensuring that it's clean and moist before it reaches the lungs.
Nitric oxide production: The nasal cavity is the only part of the respiratory system that produces nitric oxide, a gas crucial in regulating blood pressure, boosting the immune system, and improving circulation.
Improved oxygen uptake: Nose breathing can help improve oxygen uptake in the body. The nasal passages contain a network of blood vessels called the "nasal cycle," which helps regulate airflow and improve oxygen delivery to the lungs.
Reduces stress: Nose breathing activates the parasympathetic nervous system, which helps us relax, reduces stress, and promotes a sense of calmness.
Better sleep: Nose breathing can also help improve sleep quality by reducing snoring and sleep apnea, allowing for more restful and rejuvenating sleep.
Overall, nose breathing is an essential aspect of our respiratory system, and the benefits of breathing through the nose extend far beyond just filtering the air we breathe. Incorporating nose breathing into our daily routine can improve our physical and mental well-being and achieve greater calm and relaxation.
Corporates are leading the work on breathwork.
There are many examples of how breathing exercises have helped corporations to perform better. Here are a few:
Google: Google offers its employees meditation and mindfulness classes, including breathing exercises. The company found that these classes increased employee focus, creativity, and productivity.
Nike: Nike has implemented mindfulness training and breathing exercises in its corporate wellness program. This has helped employees to manage stress and improve their overall well-being, leading to higher job satisfaction and better performance.
General Mills: General Mills offers employees yoga and meditation classes, including breathing exercises. The company has found that these classes have led to a reduction in stress and absenteeism and an increase in productivity and employee satisfaction.
Intel: Intel has implemented a program called "Quiet Time," which includes mindfulness and breathing exercises. The company found that this program increased employees' focus, creativity, and problem-solving skills.
Corporations have found that incorporating breathing exercises into their wellness programs can lead to many benefits, including improved focus, productivity, and employee well-being.
Conclusion
“For breath is life, so if you breathe well, you will live long on the earth”. – Sanskrit Proverb
Breathing exercises are a powerful yet simple tool that corporate executives can use to perform better and reduce stress. By incorporating these exercises into their daily routine, executives can experience increased focus, heightened concentration, and improved energy levels, leading to overall well-being. With regular practice, executives can achieve balance and control, enabling them to perform at their best and reach their full potential.
The benefits of breathing exercises are well-documented, and research has shown that deep breathing and mindfulness techniques can reduce stress and anxiety and improve cognitive function. By incorporating these practices into their wellness programs, corporations can provide employees with the tools to manage stress effectively, leading to increased productivity, reduced absenteeism, and improved bottom-line results.
As someone who has personally experienced the power of breathwork, I am committed to sharing my knowledge (programs for breathwork and meditation) with others to help them stay centred, focused, and resilient in the face of any challenge. By incorporating breathing exercises into your daily routine, you, too, can experience the transformative power of intentional breathing, leading to better performance and greater well-being.
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