A reality for many professionals, stress at work is a problem for many. Whether it’s the anxiety of the first day, the leaflet of an important meeting or the pressure of a big presentation… Certain moments of anxiety can parasitize our daily lives. To fight against it, an unconventional, but effective method, emerges: apnea.
Breathing exercises, such as apnea, can help alleviate stress and prevent burnout, by activating relaxation responses in the mind, according to one study from 2017 published in Frontiers in Psychology. Lindsay Bira, clinical health psychologist, explained to NeuroLeadership Institute Summit 2023 in New York that working on increasing the length of time you can hold your breath can be a valuable mental and emotional tip for managing stress.
An exercise to combat stress at work
If you’re looking for an effective way to combat work stress in just 60 seconds, here’s a simple exercise:
- Find a quiet place, close your eyes, and relax your body.
- Take a few deep, controlled breaths to calm yourself.
- Inhale deeply and hold your breath for 60 seconds. Be aware of your breathing and consciously reassure yourself if you start to panic.
- After holding your breath, slowly release your breath. Repeat this exercise three to five times.
Real efficiency
“These are the same apnea tolerance abilities that strengthen the areas of the brain that allow us to tolerate the stresses of life,” says Bira. She adds that “you are physiologically quite capable” of holding your breath for more than 60 seconds.
However, your brain starts sending distress signals long before you reach this threshold. This is similar to other anxiety-inducing situations, like jitters before a big presentation, which can trigger feelings of worry and doubt, no matter how much preparation you’ve done. When you take a few seconds, even 60 seconds, to hold your breath and refocus your thoughts in these stressful moments, you are implementing what psychologists call “reappraisal.”