Pranayama Breathing Techniques for Reducing Work Stress and Relaxation
Workplace stress… An all-too-familiar experience for office professionals. The pressure of tight deadlines, endless meetings, and long hours - these take a serious toll on mental health. According to the World Health Organization (WHO), 15% of working-age adults were affected by mental disorders in 2019 alone. Given a lot has happened since then, we can only imagine this number going up in 2024.
While there are many ways to manage this stress, pranayama breathing techniques have gained popularity for their remarkable ability to calm the mind and body. Many beginners are not sure which approach is best to practice during office breaks or downtime.
In this blog, Ekattva Yogshala will share a list of 8 most effective pranayama breathing techniques. We will also introduce you to the best online retreat to enroll this year.
Let’s start!
What are Best Pranayama Techniques for Office Professionals?
Here, these pranayama approaches offer quick and rewarding solutions to restore calm and focus:
1 Dirga Pranayama
Also called three-part breath, Dirga pranayama is one of the simplest yet most grounding techniques. It encourages deep breathing by filling your lungs in three phases:
Belly
Ribs
Upper chest
Dirga pranayama calms the nervous system and improves oxygen flow. It helps practitioners release physical tension, making it ideal for moments when work stress feels overwhelming.
How to perform
Sit comfortably with your back straight.
Inhale deeply into your belly, feeling it expand.
Now draw the breath into your ribs and finally up into your chest.
Exhale fully. Releasing the air from the chest, ribs, and belly.
Repeat for 5-10 minutes.
2 Nadi Shodhana
Nadi Shodhana is a balancing technique that purifies energy channels in our bodies. Popularly known as alternate nostril breathing, it helps in reducing stress by alternating breath between nostrils. Those who practice Nadi shodhana regularly may also notice more mental clarity and better focus.
This pranayama technique can turn out to be fantastic for refocusing during busy workdays or before important meetings.
How to perform
Sit on your office chair in a comfortable position.
Close your right nostril with your thumb and inhale through the left.
Once done, close the left nostril and exhale through the right.
Repeat for several minutes. Allowing your mind to relax.
3 Shitali Pranayama Technique
Ah yes, cooling breath - one of the best pranayama techniques that involves inhaling through a curled tongue to cool the body and mind. Shitali pranayama is perfect for relieving the mental heat of stress, frustration, and anxiety. Practice it in between your busy work schedule and you’ll feel more relaxed and refreshed.
The tasks troubling you at your office desk will start to feel like breeze and can be conducted more smoothly.
How to do it
Sit with a straight spine and curl your tongue into a tube.
Inhale deeply through the tube. Feel the coolness in your mouth.
Close it and exhale slowly through the nose.
Continue the cycle for several minutes to cool the body and calm the mind.
4 Ujjayi Pranayama Technique
Some of our readers might have heard about this pranayama technique. For those who haven’t, let us tell you that Ujjayi pranayama creates a soothing sound reminiscent of ocean waves. That’s why yogis have also named it Ocean Breath. By constricting the throat slightly during breathing, it helps you increase focus, reduce stress, and improve lung capacity.
Really an ideal practice to integrate into your day to calm your nerves and regain focus!
How to perform
Take a deep breath through the nose while slightly constricting the throat. That way, you’ll be able to make a soft ocean wave sound.
Exhale with the same throat constriction.
Continue this rhythmic breathing for several minutes. Let the soothing sound relax your mind.
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5 Bhramari Pranayama
Bzz… Bzz… You must be thinking why are we making sounds like honey bees? Actually, we are rather indicating to you the next pranayama technique on our list. Bhramari pranayama stands for humming bee breath in Sanskrit. The humming sound that practitioners make during this approach mimics the calming vibrations of a bee.
It is excellent for promoting relaxation. Especially after a hectic day at the office.
How to practice it
Sit comfortably on a yoga mat.
Close your eyes and cover your ears with your fingers.
Inhale deeply then exhale while producing a low-pitched humming sound
Repeat this for 5-10 minutes. Allowing the vibrations to soothe your mind.
6 Bhastrika Pranayama
Another amazing pranayama technique that office professionals can perform in between the long, strenuous schedule at the office. The bellows' breath involves doing forceful inhalations and exhalations. These help you energize your body and clean the mind. It’s perfect for a mid-day energy boost. Helping you shake off sluggishness and mental fog during long work hours.
How to perform
Sit on a chair and keep your spine straight.
Start taking a deep breath in. Exhale forcefully through the nose while contracting the abdominal muscles.
Repeat rapid powerful breaths for 20 cycles. Then take a deep breath and relax.
Repeat this for 2-3 rounds.
7 Violma pranayama
Next up on our list is Viloma Pranayama. Or you may also call it interrupted breath. Did you get the idea from the name? That’s amazing. In case you haven’t, this pranayama technique involves taking pauses during inhalation or exhalation to increase control and calm the mind.
Violma pranayama can be excellent practice for developing patience and grounding your thoughts. It can turn out to be useful specifically in high-pressure office situations.
How can I practice it
Inhale in stages. Pause briefly every few seconds
Once your lungs are full, exhale in the same segmented manner
Continue this practice for several minutes. By doing so, you can cultivate a sense of calm and mindfulness with each breath.
Why Ekattva Yogshala’s Online Pranayama Retreat is a Must Join?
Our program is tailored specifically for busy professionals seeking balance and inner peace. Given it is just 5-day long, it can seamlessly fit into your daily routine. Helping you integrate pranayama techniques into your lifestyles. Imagine starting your mornings with live 45-minute sessions streamed straight from the serene city of Rishikesh!
Each session will begin with a calming introduction so you can center your mind before diving deep into breathing and gentle exercises. These will prepare your body for powerful pranayama techniques like Nadi Shodan and Kapalbharti. By practicing them, you will get mental clarity, energy flow, and emotional balance.
The sessions will end with a reflective meditation. It will leave you feeling refreshed and focused. The best part? Our retreat doesn’t make a hole in your pocket. The fee is US$125 per attendee!
Learn everything about our online pranayama classes in India!
Pranayama Breathnig Techniques for Relaxation: Final Words
We bet now you understand how much of a game-changer incorporating pranayama into your daily routine can be. Just remember, consistency is the key! Incorporating these techniques may take time but the long-term benefits are truly transformative. Whether you’re seeking to reduce work stress, improve mental clarity, or boost your emotional balance, these can make a significant difference in your life.
Got any queries to ask? Send them to info@spiritualpunditz.com and have them answered by our yoga experts!
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