Breathing techniques for workplace wellbeing

Take a breath. And another. One more deep breath.

In fast paced workplaces, people at every level experience moments when their capacity to cope feels stretched. It can be difficult to know how best to support ourselves during these times. Professional support is sometimes essential, whether that is through a GP, a counsellor or another service like those Suffolk Mind offer. Yet there are also practical steps we can take to maintain our own wellbeing, wherever we sit on the mental health continuum.

How closely linked are physical and mental health?

A useful place to begin is by recognising how closely our physical and mental health are connected. When we are unwell or in pain our mood is affected. Equally, when we feel stressed or anxious we notice physical changes such as a tension headache, butterflies in the stomach or a racing heart.

Why does the body shift between different states?

Our mind and body work together, constantly shifting between two broad states. One is a 'be vigilant' state that prepares us for action. The other is a restorative state that supports rest, digestion and reflection - more 'chill out'. Both are natural and both are necessary.

What happens when the vigilance state becomes dominant?

Problems arise when the vigilance state becomes overstimulated. When this happens, it can disconnect us from clear, rational thinking and can trigger a fight or flight response. Our attention narrows and we lose sight of the bigger picture.

What physical changes occur in these states?

Each state produces physical changes. In the vigilance state, our pupils dilate, our heart rate increases, our breathing becomes fast and shallow and digestion slows. These changes happen automatically, often without us noticing. In a restorative state the opposite takes place. Our heart rate slows, breathing deepens and our digestive system returns to normal.

Can we influence these responses?

Of all these responses, the only one we can consciously influence is our breathing. This gives us a valuable way to interrupt the cycle and guide the body back towards a calmer state where clear thinking is possible.

How do you practise restorative breathing?

A simple technique can help shift the body from vigilance to restoration. Begin by deepening your breath into your stomach muscles. Visualise a balloon inflating in your abdomen as you breathe. It may feel unfamiliar at first, so it helps to practise. Lying down with one hand on your chest and the other on your stomach can make it easier to notice the movement. Aim for the stomach to rise more than the chest and direct your breath downwards.

Why is a longer outbreath effective?

The second step is to make your outbreath longer than your inbreath. For example, breathe in for a count of five and out for a count of eight. Adjust the timing until it feels natural. Continue for a couple of minutes and your body will begin to activate its natural restorative response.

What impact does this have in a work environment?

As the body settles, the mind follows. The external pressures may still be present, but we become better equipped to think clearly, respond constructively and regain a sense of control. This simple approach can be a powerful tool for teams and leaders seeking to build resilience in demanding environments.

Find out more about this techinique on our Keeping Calm short workshop.

Blog written by Penny Tyndale-Hardy

Penny is a Senior Trainer at The Mental Health Toolkit.