Energetic and motivated, you get the kids on the school bus on time in the morning and then there is a mad dash to get yourself ready for work before rushing out the door says Paul Haarman. This goes on day after day until you find that it’s been a while since you had a good night’s sleep.
Everyone is feeling this from time to time, especially when life just seems a bit too busy. With all the responsibilities that have been laid upon your shoulders, it may seem almost impossible to squeeze in an extra fifteen minutes for yourself.
Believe it or not, one of the best ways to give yourself a much-needed energy boost is with simple breathing exercises that only take a few moments out of your day. Not only will these help you increase your energy levels, but they can also relieve tension and stress simultaneously.
The following are some tips on how you can get started with these types of exercises:
How to Breathe To Boost Energy Levels
If your job requires physical and mental endurance and you need to get through your day on a full tank of energy, try the following:
- Breathe in for three seconds and then breathe out for four seconds while concentrating on relaxing all of your muscles. This is known as the 3-4 count breathing technique and it works by allowing more oxygen into your body.
- Place one hand on your stomach and the other over your heart then breathe slowly, focusing only on the air entering and leaving your lungs.
- Bend forward at the waist with both hands placed flat on your legs; breathe deeply while extending each breath until you’re nearly gasping for air before blowing it all out in one big rush says Paul Haarman. Repeat this several times in rapid succession to help reduce stress and anxiety.
- Breathe in slowly while counting to four. Hold it for a count of three and then release the air slowly while counting to four again. This is an excellent technique for helping you slow down your heart rate when feeling stressed or overwhelmed.
- Sit with your back straight enough that you can place one hand on your stomach just below your belly button while extending the other arm out in front of you at shoulder height with the palm facing up; use this method to help boost energy levels by taking long, deep breaths through both nostrils before releasing them more slowly through slightly parted lips.
- Use abdominal breathing techniques by placing one hand on your upper stomach and one on your lower stomach, right under where more shallow breathing would be noticeable—the goal is to make your hand rise and fall with each breath.
- Breathe in for four seconds, hold it for seven seconds, and exhale slowly for eight seconds while repeating this cycle several times over.
However you choose to breathe during the day, it’s always best to do so mindfully—trying too hard or making yourself hyperaware of this activity may actually cause more anxiety instead of relieving it. Pay attention only to what feels natural; if at any time you feel dizzy or lightheaded while doing these exercises, simply sit down and try them again while breathing normally until you feel better.
If you want to get the most out of these simple practices, begin by performing some slow abdominal breaths first thing when you wake up in the morning. Set your alarm for about five minutes earlier than usual so you have time to complete this process without being rush or causing yourself undue stress explains Paul Haarman.
Once you’re more comfortable with this, try adding just one of these techniques into your daily routine before breakfast or after brushing your teeth at night before bedtime. You’ll be surprise by how easy it is to boost your energy levels simply by devoting a few moments each day to deep breathing exercises.
These exercises should only take a few minutes of your day, but they can help you feel better and become more focused for the rest of the afternoon. All it takes is a few deep breaths and you’ll be ready to conquer whatever challenges come your way.
It’s really amazing how much you can do with just a few deep breaths, right? There are plenty of other ways to get the same results list here. Also try stretching says Paul Haarman.
There are many types of stretches and it’s something that needs to be studied more deeply than I have time for now, but if you want some easy ways to stretch at your desk, you can learn more here.