You can immediately neutralise the physiological stress of a busy workday using targeted breathing protocols right at your desk.
The modern workplace frequently triggers the sympathetic nervous system, locking us into a state of fight-or-flight. Constant cortisol and adrenaline spikes lead to fatigue, poor decision making, and reduced cognitive function. Conscious breathing protocols mechanically stimulate the parasympathetic nervous system, forcing the body into a state of ‘rest and digest’ or down-regulation.
Here is the science behind two highly effective techniques and how to execute them.
Humming Bee Breath (Bhramari)
This technique uses sound vibration to physically stimulate the vagus nerve. The vagus nerve is the primary control centre for the parasympathetic nervous system.
When you create a sustained vibration in the vocal cords, it signals the brain to lower your heart rate and blood pressure immediately.
The Protocol:
- Sit upright with your feet flat on the floor.
- Press your index finger lightly against the cartilage in the lower and outer part of your ear canal.
- Inhale deeply through your nose.
- Keep your mouth closed and exhale slowly while making a steady, low-pitched humming sound.
- Focus on the physical vibration in your throat and chest.
- Repeat for three to five breath cycles.
Emma has created a short video demonstrating the Humming Bee breath and exactly how this vagal nerve release works in practice.
Box Breathing (Sama Vritti)
This protocol balances the autonomic nervous system by regulating the ratio of oxygen to carbon dioxide in the blood.
By enforcing strict breath retention, you prevent the hyperventilation associated with anxiety and force your heart rate to synchronise with a slow, deliberate rhythm. Alison has created a demonstration video showing exactly how to pace this protocol.
The Protocol:
- Inhale slowly through your nose for a count of four.
- Hold the air in your lungs for a count of four.
- Exhale completely through your mouth for a count of four.
- Hold your lungs empty for a count of four.
- Repeat this cycle four times.