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Self Care at Work

How to Incorporate Deep Breathing Into After-Meeting Self Care

After a long and intense meeting, it’s important to take care of yourself. After all, you can’t pour from an empty cup! Incorporating deep breathing into your after-meeting self care routine can be a game-changer. This simple practice can help relieve stress, clear your mind, and rejuvenate your body. So let’s dive in and explore the many benefits of deep breathing!

The Importance of After-Meeting Self Care

Before we explore the world of deep breathing, let’s take a moment to understand why after-meeting self-care is so important. As famous psychiatrist Carl Jung once said, “Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time.”

Too often, we rush from one task to another without giving ourselves a chance to recharge. This can lead to burnout and decreased productivity. So, after a meeting, take a few moments to disconnect from work and reconnect with yourself. Give your mind and body the chance to unwind and reset.

Understanding the Benefits of Deep Breathing

Deep breathing is like a reset button for your nervous system. It activates the body’s relaxation response, which helps to counteract the effects of stress. Famous psychologist Sigmund Freud once said, “I breathe deep and let go. The tension leaves my body like a balloon floating away, and I am left feeling calm and at peace.”

When we are stressed, our breathing tends to become shallow and rapid. This triggers the release of stress hormones, which can negatively impact our mental and physical well-being. Deep breathing, on the other hand, slows down the breath, sends a signal to the brain that everything is okay, and promotes a sense of calm and relaxation.

How Deep Breathing Can Help Relieve Post-Meeting Stress

Have you ever noticed how your body feels after a particularly stressful meeting? Your muscles may be tense, your mind may be racing, and your energy levels may be depleted. Deep breathing can be a powerful tool for relieving post-meeting stress and restoring balance.

Imagine that stress is like a pressure cooker, building up inside you. Deep breathing acts as a release valve, allowing that steam to escape. As famous psychiatrist Elisabeth Kübler-Ross once said, “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.”

In addition to reducing stress, deep breathing can also improve your focus and concentration, boost your immune system, and enhance your overall well-being. So, let’s explore some techniques for incorporating deep breathing into your after-meeting self care routine!

Creating a Relaxing Environment for After-Meeting Self Care

Before we delve into the techniques of deep breathing, let’s take a moment to set the stage for a truly rejuvenating after-meeting self-care experience. Creating a relaxing environment can enhance the benefits of deep breathing and help you fully unwind.

Setting the Mood: Creating a Calming Atmosphere

Think of your after-meeting self care space as your sanctuary. Create an environment that promotes relaxation and tranquility. Dim the lights, light some scented candles, and play some soothing music. As famous psychologist Abraham Maslow once said, “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”

Make sure your space is clean and clutter-free. A cluttered environment can contribute to a cluttered mind. Take a few moments to declutter your space before you begin your deep breathing practice. This will allow you to fully focus on the present moment and reap the maximum benefits.

Choosing the Right Space for Deep Breathing

Find a comfortable spot where you can fully relax and let go. It could be a cozy corner in your home, a sunny spot in your garden, or even a quiet park nearby. As famous dietitian Frances Arnold once said, “The more tranquil a man becomes, the greater is his success, his influence, his power for good.”

Choose a space where you won’t be easily disturbed, so you can fully immerse yourself in the practice of deep breathing. As you settle into your space, take a moment to ground yourself. Feel the support of the ground beneath you, and let go of any tension or stress that you may be holding onto.

Techniques for Deep Breathing

Now that you’ve created a relaxing environment, let’s explore some techniques for deep breathing. Remember, there’s no one-size-fits-all approach to deep breathing. It’s all about finding what works best for you. So, let’s dive in and discover some techniques that you can incorporate into your after-meeting self care routine.

Diaphragmatic Breathing: The Foundation of Deep Breathing

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a fundamental technique for deep breathing. It involves consciously breathing from your diaphragm rather than shallowly from your chest. As famous psychologist B.F. Skinner once said, “Give me a child and I’ll shape him into anything.”

To practice diaphragmatic breathing, find a comfortable seated position. Place one hand on your chest and the other hand on your abdomen. As you inhale, allow your abdomen to rise, feeling the breath fill your lower lungs. As you exhale, let your abdomen fall, gently expelling the air. Continue this deep belly breathing for several minutes, focusing on the rise and fall of your abdomen.

Box Breathing: A Simple and Effective Technique

If you’re looking for a simple and effective technique, box breathing is a great option. This technique involves breathing in for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath out for a count of four. As famous psychiatrist Viktor Frankl once said, “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

Imagine that each part of the box represents a different phase of your breath. As you inhale, imagine tracing the first side of the box. As you hold your breath, imagine tracing the second side. As you exhale, imagine tracing the third side. And as you hold your breath out, imagine tracing the fourth side. Repeat this box breathing pattern for several rounds, allowing yourself to find a rhythm that feels comfortable and natural.

Alternate Nostril Breathing: Balancing the Mind and Body

If you’re looking to balance your energy and calm the mind, alternate nostril breathing is a wonderful technique to incorporate into your after-meeting self care routine. As famous psychologist William James once said, “The art of being wise is the art of knowing what to overlook.”

To practice alternate nostril breathing, sit comfortably and bring your right hand up to your face. Use your right thumb to gently close your right nostril and inhale deeply through your left nostril. At the top of your inhale, use your right ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Continue this pattern, alternating between nostrils with each breath. This technique helps to balance the right and left hemispheres of the brain, promoting a sense of calm and well-being.

Incorporating Deep Breathing into Your After-Meeting Routine

Now that you’ve explored different deep breathing techniques, it’s time to incorporate them into your after-meeting routine. Remember, consistency is key. As famous psychiatrist Carl Rogers once said, “The curious paradox is that when I accept myself just as I am, then I can change.”

Scheduling Time for Deep Breathing

Schedule dedicated time for deep breathing in your after-meeting routine. It could be as little as five minutes or as long as thirty minutes, depending on what feels right for you. As you schedule this time, think of it as a non-negotiable appointment with yourself. Treat it with the same level of importance as any other meeting, and honor that commitment to your well-being.

Experiment with different times of the day to find when deep breathing works best for you. Some people find that incorporating deep breathing before the meeting helps to calm their nerves, while others prefer to do it afterward to decompress. Find what works best for you and stick to it!

Combining Deep Breathing with Other Self-Care Practices

Deep breathing can be even more powerful when combined with other self-care practices. As famous dietitian Joy Bauer once said, “Healthy habits are like celebrities. They’re unique, reliable, and often worth emulating.”

You can enhance your deep breathing practice by combining it with activities like stretching, journaling, or taking a walk in nature. Experiment with different combinations and see what resonates with you. Remember, self-care is a personal journey, so trust and listen to your own unique needs.

Tips for Maintaining a Consistent Deep Breathing Practice

Consistency is key when it comes to deep breathing. Here are some tips to help you maintain a consistent practice and reap the full benefits of after-meeting self-care.

Start Small: Gradually Increase the Duration of Your Deep Breathing Sessions

Start with a manageable duration for your deep breathing sessions, such as five minutes. As you become more comfortable with the practice, gradually increase the duration. Just as a seed needs time to grow, your deep breathing practice will flourish with patience and consistency.

Find Accountability: Partnering with a Colleague or Friend

Find an accountability partner who shares your interest in after-meeting self care. As famous psychologist Albert Bandura once said, “In order to succeed, people need a sense of self-efficacy, to struggle together with resilience to meet the inevitable obstacles and inequities of life.”

Set goals together, check in on each other’s progress, and celebrate your achievements. Having someone to share your journey with can provide support, motivation, and a sense of camaraderie.

Utilizing Technology: Apps and Guided Deep Breathing Exercises

In this digital age, there are a plethora of mobile apps and guided deep breathing exercises available at your fingertips. As famous psychiatrist Kay Redfield Jamison once said, “There is no evidence that workaholism should get in the way of enjoying life. Instead, make your cell phone or computer work for you by leveraging technology to support your deep breathing practice.”

Explore different apps and guided exercises to find what resonates with you. Whether it’s soothing nature sounds, meditation guidance, or breathwork visualizations, technology can be a powerful tool in your after-meeting self-care arsenal.

In Conclusion

Incorporating deep breathing into your after-meeting self-care routine can do wonders for your well-being. By taking a few moments to slow down, connect with your breath, and create a peaceful environment, you can promote relaxation, reduce stress, and rejuvenate your mind and body. So, give it a try and let the power of deep breathing support you on your journey to greater self-care and inner peace!

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