Incorporating this quick routine before important events can help with reducing stress and improving concentration. Try and build this in as a routine 5 minutes before or in between your meetings.
- Breathe Deeply: Inhale deeply for 5 seconds, then exhale for 5 seconds. You can also inhale for a few seconds, hold the breath briefly and release it over a few seconds. Try and breathe out more slowly than breathing in. Repeat this cycle several times.
- Breathe by relaxing the diaphragm: Breathe deeply by consciously involving the diaphragm to expand, for example put the hands on your belly and breathe by pulling the diaphragm down so that the belly presses against your hands while inhaling.
- Gain from practice: The breathing exercises will be more effective if you practice these breathing techniques regularly for a few minutes.
This and other breathing exercises can reduce anxiety, enhance focus, and boost confidence by calming the nervous system, clearing the mind, and fostering a sense of assertiveness.
For first-timers, breathing exercises may feel effortful at first and may in some cases lead to dizziness or other unpleasant sensations. Many of these effects improve with practice, and the benefits of breathing techniques will come more quickly with practice. If unpleasant sensations prevail, use other relaxation techniques such as progressive muscle relaxation, listening to calm music or going for a short walk.
Chen, Y. F., Huang, X. Y., Chien, C. H., & Cheng, J. F. (2017). The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in psychiatric care, 53(4), 329-336.
Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback, 40(2), 107-115.
