It is easy to reach for a sugary snack or more coffee when we are stressed and on a work deadline out of habit. Instead, use breathing exercises to reduce stress. Many breathing exercises are variations of classical breath work found in pranayama, meaning "breath control" from the yoga traditions.
You can do a few simple breathing exercises, even while sitting at your desk at work, or sitting in your car driving or standing in line at the post office.
Whistling
By whistling for a few minutes, you are practicing pranayama---as you are controlling your breath pattern. This is the technique that most people who are new to breathing exercises are comfortable with. If you are shy, do this at home or in your car where no one can hear you.
Equal Inhalations, Exhalations
Shallow breathing occurs when we are in formal work environments, under pressure or have been sleep-deprived. Use a brief breathing exercise to help slow down your heart rate and bring more oxygen into your lungs, to the body and brain.
Inhale for a count of four and pause briefly without straining. Exhale for a count of four. Do this two or three more times. Repeat this stress buster several times a day. It is subtle, so no one can detect you are doing anything unusual.
Lion's Breath
Lion's breath is a way to disperse a large amount of stress or when you need to change your mood and act quickly. Inhale through the nose deeply for a count of three and open your mouth exhaling with a "ha" sound. Repeat three times. If you are at work, you could do this breathing exercise in the privacy of a restroom stall or in your car.
