How To Manage Workplace Anxiety Through Mindful Breathing

It’s that time of the year when stress and anxiety levels tend to rise. It’s essential to find effective ways to manage these pressures. One technique that is gaining recognition for its simplicity and effectiveness is mindful breathing. This ancient practice promotes overall well-being and can be a game-changer in dealing with workplace anxiety.

This post was originally published by Lucy Paulise at Forbes.

Understanding Workplace Anxiety

Workplace anxiety is a common challenge faced by professionals across various industries. Tight deadlines, high expectations, and the constant drive to perform can contribute to heightened stress levels. It can be recognized by negative thoughts about the future, restlessness, increased heart rate, muscle tension and feelings of fear and unease. Most people are anxious before specific situations, performance reviews, presentations or job interviews, but a more complex situation could also drive anxiety at work, like layoffs or organizational restructuring. Anxiety can prevent you from being your best self because it distracts you. 

Basically, anxiety is telling you that something is off, that there is something you are worried about and need to fix. 

While anxiety feels bad, it is a way to call your attention to take action. Researcher Tracy Dennis-Tiwary, in her book Future Tense: Why Anxiety is Good for You says that “anxiety gives us the endurance to keep going and the focus and energy to work toward what we desire.” 

You cannot manage your heart or your sweat, but breathing is the only autonomous function that you can take conscious control of.

The Science of Breath

Scientifically, deep breathing triggers the body’s relaxation response, reducing the production of stress hormones and promoting a sense of calm. Anxiety is telling your brain there is a threat, but deep breathing tells your brain that “you got this”.

 Incorporating mindful breathing into your daily routine can be a powerful tool in the battle against workplace anxiety. 

How to use breathing to manage anxiety

1) Mindful Breathing

Practice deep breathing for at least 2 minutes to help you think clearly. One way to focus on breathing is square breathing: inhale through your nose to a slow count of 4. Hold at the top of the breath for a count of 4. Then gently exhale through your mouth for a count of 4, and finally hold for a count of 4. And then start over again. Another breathing method that is gaining popularity is the Wim Hof Method.

2) Self-awareness

Once you feel more relaxed, take some time to identify the source of your anxiety in more detail. What is it about the meeting that you are worried about? Is it a specific topic? Or is it your fear of public speaking? 

3) Taking Action

Do something to address your main fear or worry. If it feels too big or difficult then your anxiety won’t cease, so break down large tasks into smaller, more manageable steps. The idea that you can finish your task helps you overcome anxiety. Reach out to someone like a coworker, family member or coach to talk about it if it gets hard to identify the source of your anxiety.

4) Making Deep Breathing a Habit

Incorporating breathing into your day-to-day routine, even when you are not feeling anxious, can help you feel more comfortable with it when you need it. It is recommended to practice breathing exercises right after waking up, before a meal when your stomach is still empty, or before going to bed. Think of it as a muscle that needs to be trained, just like you wouldn’t run a marathon without proper training. It’s a good idea to keep a journal nearby when practicing breathing exercises. Often, after a breathing session, you may find that you can think more clearly and come up with new ideas. Writing them down in your journal can help you remember them.

Practical Applications in the Workplace

Use mindful breathing techniques before and during meetings to center yourself. Focus on your breath to alleviate tension and approach discussions with a clearer, more composed mindset. This can enhance communication and decision-making. YOu can also Integrate short mindfulness breaks into your workday by stepping away from your desk, closing your eyes, and engaging in deep, intentional breathing. When faced with tight deadlines, take a moment to breathe deeply. This helps manage stress and allows you to approach tasks with a more measured and strategic mindset. 

In the relentless pursuit of career goals, it’s easy to overlook the simple yet profound impact of mindful breathing. As professionals, integrating intentional breathwork into our daily routines can significantly contribute to managing workplace anxiety, enhancing resilience, and fostering a healthier work environment. By embracing the power of breath, individuals can unlock a valuable resource for navigating the challenges of their careers with greater ease and focus.