Companies are now seeing the value of employees’ well-being to enjoy an engaged and effective team. Increasing workplace stress, work-from-home woes, and growing workplace pressure compel companies to provide help which is more centered on mental serenity and emotional stability. Two ancient techniques – meditation and breathing – are being recognized as excellent remedies for employees these days.
Revealing the Link Between Breathing and Meditation in Stress Management
Both breathing and meditation have their strength in removing stress and inducing mental sharpness. Good meditation is based on conscious breathing, which governs the nervous system and renders the mind independent of stress stimuli. Conscious breathing has been scientifically established as soothing the body by governing the heartbeat and maintaining stable blood pressure. Together with meditation, these elements form a twin cure for removing workplace stress and enhancing health.
While the workers concentrate on the breath, they are training their minds to remain present—a basic ability well worth it when things turn bad. Integrated meditation and breathing decrease stress but also increase thinking capacity, and professionals become tougher and more resourceful when met with challenges.
Breathing Exercises for Employee Well-Being
Effortless and effective, breathing exercises as part of a zenful Zoom session may be integrated in any work cycle. Deep breathing, or gradually controlled breathing, oxygenates better and eases tension. Office staff can exercise with it, or do it at breaks, and be eased immediately.
Box breathing, which is also practiced in very high-stress fields like the military, has the same duration of inhaling, holding, exhaling, and holding. Experts recommend four seconds to inhale, then hold for four seconds, next inhale for four seconds and finally hold for four seconds. It is advisable to quiet the mind before very important meetings or deadlines.
The 4-7-8 breathing technique, as advocated by Dr. Andrew Weil, is in through the nose for four seconds, hold for seven seconds, and out through the mouth for eight seconds. The longer exhalation activates the parasympathetic nervous system to act, with profound relaxation following – ideal for unwinding after a tiring day.
Meditation Exercises for Busy Professionals
For employees under stress to keep excessive workloads, meditation may seem impossible. However, extremely short guided meditation is greatly beneficial for workplace well-being. Mindfulness meditation that includes a focus on the here and now without judgment is particularly achievable for busy workers. It can be carried out in five minutes between meetings or at lunchtime, as workers can find time to recharge and refuel.
Loving-kindness meditation also has a more emotional component, in that it produces goodwill and compassion towards oneself and others. This can revolutionize workplace relationships by fostering cooperation and empathy among employees.
Body scan meditation is the practice of becoming aware of different parts of the body, releasing any tension or stress accumulated in the muscles. This would be of most assistance to employees who remain seated at desks for extended hours, in that it releases tension and allows overall awareness.
Building a Culture of Well-Being
Businesses that seek to put workers’ well-being first must include meditation and breathing in daily life. By normalizing it and making it accessible, HR and wellness professionals can build a healthier, happier, more productive team.
Get your workers to breathe, breathe deeply, reboot, and thrive.
