“I want to focus on your word ‘breathless’,” I told her. “Why did you choose that word?”
Because, my client admitted, she realised she had agreed to undertake a task that she was unclear about. She had leapt before she looked. Or, in this case, committed before she questioned.
Ah, the power of the pause, dear readers. That important moment during a communication exchange when you stop, take a breath and calculate your next move before you rush into blurting out the words that might prematurely seal a deal or put you in a position that you regret.
It need only take a moment or two, but it can have such lasting impact. And it’s the launching point for my focus today.
When dealing with bosses, colleagues, clients, teens and yourself, conscious and intentional breathing can be a powerful tool to help you take more control of both your professional and personal lives.
The way you breathe has a direct impact on your physical and mental well-being, influencing your stress levels, focus, and overall productivity:
Table of Contents
1. Deep breathing
We all breathe, but how often do we do it with purpose? This can ease stress, sharpen focus, and enhance decision-making.
Try taking a deep, diaphragmatic breath by inhaling slowly through your nose, allowing your abdomen to expand, and then exhaling through your mouth. This technique can instantly calm your nervous system.
2. Box breathing
This is essentially a four-count (counting to four) of deep breathing. This extension of the process works wonders. I love this one for slowing your heart rate and calming yourself when you feel yourself triggered. It’s a structured technique involving inhaling, holding, exhaling, and pausing for equal counts (for example, inhale for four, hold for four, exhale for four, pause for four).
3. The power of the pause
As I described with my client, in your next challenging conversation, use the power of the pause. Instead of reacting impulsively, take a moment to breathe. This brief pause allows you to collect your thoughts and respond more thoughtfully. The pause also acts as a buffer, preventing conversations from escalating. It provides a space for reflection, minimising the likelihood of saying something you might later regret.
4. Integrate breathing into your routine
Start your day with a few minutes of intentional breathing. This sets a positive tone, promoting a focused and composed mindset for the challenges ahead.
You can also incorporate short breathing exercises into your breaks. This rejuvenates your mind and helps maintain consistent energy levels during the day.
5. Breathing for presence
Use your breath as an anchor to stay present. In moments of stress or distraction, focus on your breath to bring yourself back to the current moment.
Being present in conversations improves your listening skills and responsiveness. This, in turn, strengthens professional and personal relationships.
6. Breathing for energy and vitality
When facing fatigue or a midday slump, practise quick, energising breaths. Inhale deeply and exhale forcefully to invigorate your body and mind. And next time you’re tempted to reach for caffeine, try a few rounds of energising breaths instead as a natural and sustainable way to boost your energy levels.
7. Breathing for emotional regulation
Connect with your emotions through your breath. Inhale to acknowledge the emotion, and exhale to release tension associated with it. This fosters emotional intelligence and resilience. You can train yourself to respond, not react, to stressors. Consistent breathwork helps regulate the body’s stress response, preventing impulsive reactions.
8. Breath awareness and meditation
Meditating involves breath awareness. For even just a few minutes, let’s say, at the end of a hectic work day sit or lie down and turn your focus inward and deep breathe a number of times. Experts point out this can improve clarity and relaxation and help you get a better night’s sleep.
9. Breathing for physical health
Especially for those of you sitting hunched for hours before the laptop either at the home or work office, start paying attention to your posture as an upright position allow for optimal lung capacity and more efficient breathing. You can also use your breath to release tension in areas prone to stress such as the shoulders and neck. Combine deep breathing with gentle stretches for an integrated approach.
10. Continuous learning and adaptation
Admittedly, I’m no guru in this area and there are a variety of breathing techniques from yogic pranayama to mindfulness-based approaches that you can experiment with to discover what resonates best with you.
Even a small change may have big impact.
If, for instance, my client had only paused a moment before leaping into a breathless “Sure, no problem” reaction, she could have collected herself enough to first ask a couple clarifying questions. “Can you help me prioritise this project vis-a-vis my other work?” or “Can you expand a bit on your goals for this project idea from your perspective?” These might have given her a little more, ahem, breathing room.
Write to Gina in care of [email protected]
With corporate clients in five continents, Gina London is a premier communications strategy, structure and delivery expert. She is also a media analyst, author, speaker and former CNN anchor.
@TheGinaLondon 885
