You may be a remote pro but you end your day stressed. Sometimes you get upset a little too easily. Other times you can’t get rid of your stress.
The hidden truth is, when you’re under pressure, you “hold your breath” . This signals panic to your brain, increasing stress and killing your energy. This subtle habit is the wall between you and your next promotion.
The solution is not more caffeine. It’s to learn Breathwork for Remote Work—the lowest-cost, highest-leverage hack available.
In this blog we are going to look at the blueprint for breathwork in a remote working environment. From noticing your breath all the way to mastering it.
1. Diagnose Your Breathe: Are you Breathing?
I’m not joking. There can be a lot of times where you stop breathing. You’re waiting for a response from your manager, you’re focused on a major task, or you just don’t think about it.
Unless you’re doing some Wim-Hof level breath work, holding your breath is not good.
It signals to your brain that you’re stressed. It puts you on the defensive. That means you lose sight of a long-term strategy to save yourself now. (Often counter to a winning business strategy)
How does Shallow Breathing impact your Nervous System during Remote Work?
Shallow breathing decreases your Heart Rate Variability (HRV), which signals to your brain to go into fight or flight mode. That means a higher focus on survival instead of thriving. When you’re in this state you plan for instant survival not long term payoff.
Your breathing has a significant impact on your nervous system. It regulates the Sympathetic nervous system and the parasympathetic nervous system.
- Sympathetic Nervous System: This is your fight or flight response. Focused on surviving the immediate. It is related to stress and immediate decision making.
- Parasympathetic Nervous System: Your “Rest and Digest” state. This is a slower, more calculated state. This state allows for long-term decisions and thoughtful cognition.
My first exposure to breathwork was in university. I watched a Ted Talk about Box breathing and noticed the immediate results. During these early stages I noticed that I could barely breath out of my nose… I had been mouth breathing for years!
No wonder I felt subtle burnout signs all the time.
Step 2: The Benefits of Changing How you Breath
Changing how you breathe is a lot of work. I want to take some time to help you understand what happens when you do.
It may seem like a small change, but the breath controls major functions in the body
- It regulates your stress
- It counteracts anger and emotional responses
- It increases resilience in high pressure environments
- Overthinking becomes clear action
- It gives your brain enough blood oxygen to think with more clarity
Bentley et al. conducted a systematic review of over 70 breath related studies. They found that deep breathing had a significant effect on anxiety and stress. Including Human guided breath training having higher likelihood of success.
So, across 70 studies. Whether you’re a child, healthy adult, anxious adult, have clinical illnesses, or in a stressful situation, steady breathing helps.
What are you waiting for? Let’s get you breathing with breathwork for remote work.
Step 3: What Proper Breathing is for Remote Work
Proper breathing for remote work involves diaphragmatic breathing, slow breathing, and nose breathing. These combine to make a potent WFH breathing style that puts you in peak performance.
How to Belly Breath When Working From Home
Let’s start from the bottom and work our way up. The diaphragm is a large muscle under your lungs. When it engages, it stimulates the vagus nerve, this activates your “rest and digest” system.
Diaphragmatic breathing is also known as belly breathing. It means breathing into the bottom of your lungs, refreshing all the oxygen inside them. You can feel this by following these steps:
- Lie on your back with a small book on your belly
- Inhale deeply to your belly, making the book rise
- After your belly is full, inhale deeper and fill your chest
- Exhale in the opposite way (Chest first then belly
According to Frontiers, it significantly decreases stress hormones like cortisol. Making relaxation and sleep much easier.
Belly breathing will feel challenging at first but with practice becomes your natural breath.
Does Slowing Down my Breathing Actually Help my Remote Work Performance?
It does. Slowing your breath makes you relax. It activates the part of your brain used for long-term thinking and creativity. Two valuable skills in the corporate world.
So, next time you feel shallow breathing, take a moment to slow down. Take a slow, deep, belly breath before making that emotional response. Your executive presence and relaxation will come through in spades.
Nose Breathing for Higher Oxygen Levels in the Brain
Nose breathing is the most ideal way to breathe. It’s also 1 of only 2 ways to breathe. The other being the mouth.
Nose breathing has two primary benefits:
- It filters the air before it reaches your lungs. Reducing allergens, dust, and contamination. It also warms the air to make it easier on the lungs.
- It slows your breathing by adding some friction. Oxygen has longer to absorb in your lungs.
More oxygen and easier breathing. Why wouldn’t you want to breathe through your nose?
Step 4 Situational Breathing for Maximum Performance
Once you master deep breathing, you can use techniques to manage your energy level. These are your ultimate deep work focus techniques.
The 4-7-8 Technique for Instant Calm
This technique is ideal when stress spikes. Your negotiation takes a turn, there’s a huge issue in the manufacturing process, or a customer calls to cancel their order. Calm is a super power, take advantage.
The 4-7-8 technique is simple:
- Exhale completely through your mouth.
- Inhale silently through your nose for a count of 4.
- Hold your breath for a 7 count.
- Exhale forcefully through your mouth for an 8 count.
- Repeat this cycle until calm
I’ve used this technique countless times in big negotiations and sales calls. It pays to stay calm.
Box Breathing for Deep Work Blocks
Box breathing is a great way to start a deep work block. It signals to your brain that you can relax and focus.
The technique is simple. Inhale-hold-exhale-hold all for the same count.
I recommend a count of 5 for each “side” of the box. But, pick a count that is great for you. My lungs are different from yours.
I once met an executive who swore by box breathing as his reason for success. He used it at the start of his day and before each deep work block. He built a million dollar company in 12 months. I can’t argue with his results.
Step 5: Integrate Breath into Your WFH Wellness Routine
If you’re not already thinking about your breath during remote work, this is your signal. Your breath is the cornerstone of your resilience. The breath controls your nervous system which in turn controls your thinking.
The long-term, relaxed thinking style of slow breathing is ideal in business. It’s not about keeping your job today, but thriving into it over the next few years. Don’t let your breath stop your from getting your WFH promotion.
Final Thought: Your Breath is Your Performance Tool
Mastering the breath is key to effective work. It’s even more important when you work from home. Constant stress from your personal life and work life collide. You need to remain calm in the storm.
Your breath is an excellent leadership skill. Stay focused and think long-term. That’s how you provide endless value to a company.
If this all seems difficult to start or sustain, reach out the us by clicking the button below.
