Practice deep breathing
This can reduce heart rate and enhance feelings of calm.
What You'll Do
Take a 2-minute break to practice deep diaphragmatic breathing by inhaling deeply through your nose for a count of four, holding for four, and exhaling through your mouth for a count of six.
Scientific Basis
One week of guided deep diaphragmatic breathing practice in workplace stress test produced ~10 bpm HR reduction and enhanced feeling of calm and vigor among participants.
Serrano‑Ibáñez, E. R., et al. (2024). Effect of a controlled diaphragmatic breathing session...The Science of Impact
A 10 bpm reduction in heart rate can lead to lower stress levels and improved cardiovascular health.
Enhanced feelings of calm can improve workplace productivity and employee satisfaction.
Regular breathing exercises may reduce healthcare costs associated with stress-related illnesses.
Pro Tips
Practice deep diaphragmatic breathing for 10 minutes each day.
Incorporate breathing exercises during work breaks to manage stress.
Join a guided breathing session at least once a week.