Inhale.
Breathing isn’t something we tend to think about. Our autonomic nervous system does a damn good job at handling it for us so we can focus on other matters. What has become increasingly clear this last year is that this automatic function can be engaged with intentionally to help unleash our powers.
Exhale. Keep going!
Breathwork (a.k.a. intentional breathing) is a powerful tool that helps us drive our autonomic nervous system, instead of being driven by it. While most practitioners of breathwork engage it the practice to improve emotional and physical health, I see a growing need for it’s professional application. Why is this? Because when the individuals we call “staff,” “employees,” and “collaborators,” are more emotionally and physically at ease, they more effectively and efficiently contribute to an organization's impact.
While writing Generating Group Genius, leader after leader shared processes and practices they use to unleash team brilliance. Many cited breathing techniques as one way they fan these flames. In October I completed a Transformational Breath Coaching certification to learn the science behind why this seemingly asinine practice is so transformative - personally and professionally.
Certain breathing routines activate the parasympathetic nervous system (the “rest & digest” side of the vagus nerve), which calms the mind and promotes relaxation and mental clarity. Other breathing practices activate the sympathetic nervous system (the “fight or flight” side of the vagus nerve), which increases energy and mental acuity.
By incorporating breathing techniques into our daily routine, we can reduce the cortisol levels in our systems, increase mental clarity, and foment energy, all in service of supporting us thinking, acting communicating more effectively.
Individually, a breathing practice boosts performance, and when done as a group the impact can have exponential impacts. When groups breath together, they increase their heart coherence (the importance of which we discussed in the last newsletter). As I learn to honor and channel my breath with more intention, I am inviting my clients to do the same in safe and subtle ways.
At the team retreats I have been designing and facilitating, we start by breathing together - creating a sense of calm, relaxation and cohesion. With everyone more relaxed and calm, they are better able to communicate and collaborate with others, leading to more productive and effective interactions. The more healthy interactions a group has, the more high functioning they become.
A few ways this concept can be applied in professional settings is to incorporate breathing into group experiences. By taking a few moments to focus on our breath throughout the work dat, we reduce stress, increase rapport, improve focus, boost concentration, and promote a sense of calm and relaxation. We create space which mitigates burn out.
Some of my go-to breathing practices for breathing practices to use in the workplace inlcude:
Box Breathing: Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold your breath again for a count of four. Repeat this cycle for a few rounds at the beginning of a team meeting.
4-7-8 Breathing: Inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. Repeat this cycle for a few rounds before a big presentation.
Deep Belly Breathing: Inhale deep, focusing on filling the belly, then the chest cavity with air. This technique emphasizes the use of the diaphragm, which is a muscle located at the base of the lungs that helps to control the flow of air in and out of the lungs. When practicing deep belly breathing, the focus is on breathing deeply and slowly into the diaphragm, allowing the abdomen to rise and fall with each breath. Repeat this cycle for a few rounds before entering into a difficult conversation.
Alternate Nostril Breathing: Alternate nostril breathing is a more advanced breathing technique. To practice alternate nostril breathing, close your right nostril and inhale through your left nostril, then close your left nostril and exhale through your right nostril. Alternate between inhaling and exhaling through each nostril for a few rounds. Repeat this cycle for a few rounds to support the mind transition between tasks.
By starting incorporating breathwork into our work, we support our colleagues in building rapport, reducing stress and anxiety, improving focus and concentration, and promoting a sense of calm. The results are teams that communicate and collaborate more effectively, leading to more productive and effective interactions, thus greater organizational impacts.
