How to Do Office Yoga : Breathing Meditation for Stress for Office Yoga

 

Office Yoga: Breathing Meditation for Stress Relief

1. Seated Position

• Sit comfortably on your chair.

• Keep your back straight but not stiff.

• Rest your feet flat on the floor.

• Place your hands on your lap or desk.

2. Relax Your Body

Before starting the breathing, gently relax:

• Drop your shoulders.

• Unclench your jaw.

• Soften your forehead.

This helps your nervous system prepare for calm breathing.

3. Deep Belly Breathing (2–3 minutes)

This shifts your body into relaxation mode.

Steps:

1. Inhale slowly through your nose for 4 seconds.

   • Feel your belly rise slightly.

2. Hold the breath gently for 1–2 seconds.

3. Exhale through your mouth slowly for 6 seconds.

   • Let tension flow out as you breathe.

Repeat for 5–10 cycles.

4. Box Breathing (1–2 minutes)

A great technique used to steady the mind during stress.

Steps:

1. Inhale for 4 seconds.

2. Hold for 4 seconds.

3. Exhale for 4 seconds.

4. Hold again for 4 seconds.

Repeat for 4 rounds.

5. Mini Body Scan (1 minute)

While breathing slowly:

• Bring attention to your forehead → shoulders → arms → chest → legs.

• Notice any tightness and release it with each exhale.

6. Mindful Focus (1 minute)

• Close your eyes softly or lower your gaze.

• Focus on your breath entering and leaving.

• If your mind wanders, gently bring it back without judging yourself.

7. Ending the Practice

• Take one deep inhale.

• Exhale fully.

• Slowly open your eyes.

• Stretch your arms and neck gently before returning to work.

Optional: 1-Minute Emergency Calm Technique

If stress spikes suddenly:

1. Sit straight.

2. Inhale deeply through nose.

3. Exhale with a long sigh through mouth.

4. Repeat 3 times.