The simple act of stopping in the middle of a busy work day to focus on your breathing for two to three minutes can have a profound impact on your health and wellbeing. It is simply a matter of getting into the habit and making it part of your daily routine. To help, you might attach a 'breathe' post-it note to your computer, or set your alarm for a certain time each day as a prompt.
Try the following exercises until you find the right one for you:
Sit, close your eyes and focus on following your breath through the body as you breathe steadily in and out.
Abdominal breathing: place one hand on your chest and the other on your abdomen. Breathe deeply through your nose all the way down to the depths of your belly, feel your stomach rise as you breathe in, your chest expanding lastly as your abdomen fills up and breath fills your chest cavity. Then as you breathe out, reverse the process, feel the hand on your chest fall as the breath leaves your chest first and then your abdomen as the breath is expelled from the depths of your belly.
Breathe in slowly through your nose to the count of four, then breath out to the count of five.
Breathe deeply into your abdomen and on the exhalation say to yourself, or out loud a phrase, such as 'I am relaxed' or 'I am at peace.'
As you breathe in deeply through your nose, imagine warm, white sparkly light entering your body - healing and re-energising, and as you exhale imagine stress and tension leaving the body, feeling the relief in your neck and shoulders.
After performing any of these exercises for two to three minutes each day, you will find that you return to work or study more relaxed, calm, and with renewed focus and energy. Big changes start with small steps.