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Nov 10

Managing Work Stress at Home: How Inclusive Meditation Can Help



I recently visited one of my favorite cities, Santa Monica, CA. There’s something so relaxing about the laid-back beach town vibe, with its walking paths, pier entertainment, and street vendors. It’s the perfect place to wind down and escape from the stress of “real life.” But what about when you can’t take a beach break? For many of us, managing stress can be a daily challenge, especially when work stress follows us home, impacting our focus, mental well-being, and even eating habits.


In today’s fast-paced world, it’s common to bring work-related stress home, which can lead to overeating or feeling mentally scattered. Fortunately, there’s a simple solution to ease these stresses: inclusive meditation with deep breathing exercises. Why Choose Inclusive Meditation with Deep Breathing?

Inclusive meditation combined with deep breathing exercises is a powerful technique to counteract the negative effects of work stress. According to Carter and Carter (2016), “Breath-based meditation techniques generally utilize rhythmic breathing to guide practitioners to enter a deeply meditative, relaxed mental state. We postulate that yogic breathing should not only be considered as a solution for health but as a natural, technological solution for optimizing human performance.”


Deep breathing involves taking slow, deliberate breaths, focusing on inhaling deeply and exhaling fully. This practice helps calm both the mind and body, making it an ideal tool for managing stress.


The Benefits of Deep Breathing Exercises

Deep breathing exercises are not only simple and accessible but also incredibly effective. As noted by the Better Health Channel (2015), “Controlled breathing can cause physiological changes that include: lowered blood pressure and heart rate, reduced levels of stress hormones in the blood.” By activating the body’s relaxation response, deep breathing reduces stress hormones and promotes a sense of calm and focus.


Furthermore, research from Harvard Medical School emphasizes the role of deep breathing in controlling overeating. Godman (2022) explains that practicing deep breathing before meals engages the diaphragm, which is connected to the nerves between the brain and gut, promoting relaxation. This practice helps balance hormones like cortisol and ghrelin, which are linked to appetite and hunger, thereby aiding in appetite control.


5-Step Plan to Practice Inclusive Meditation with Deep Breathing

Incorporating inclusive meditation with deep breathing into your daily routine is straightforward. Here’s a simple 5-step plan to get you started:


  1. Find Your Space

Choose a quiet and comfortable place to sit or lie down. Ensure your back is straight yet relaxed to facilitate optimal breathing.


  1. Close Your Eyes and Focus

Close your eyes to minimize distractions. Place one hand on your chest and the other on your abdomen to feel your breath's movement.


  1. Inhale Deeply

Slowly inhale through your nose, filling your lungs with air. Feel your abdomen expand as you breathe in. Hold your breath and count to four.


  1. Exhale Fully

Gently exhale through your mouth, emptying your lungs completely. Focus on releasing any tension or stress as you breathe out.


  1. Repeat and Reflect

Continue this deep breathing exercise for several minutes. Pay attention to how the air moves in and out of your body, noticing the rise and fall of your chest and abdomen.


Making Deep Breathing a Habit

Consistency is key to reaping the benefits of deep breathing exercises. Make it a regular part of your routine, especially after a long, stressful day at work. Over time, you’ll notice reduced stress levels, improved focus, and better control over overeating triggered by stress. Regular practice fosters a sense of calm and resilience, enhancing your overall well-being and ability to handle the demands of the corporate world.


Balancing work and personal life is challenging, but inclusive meditation with deep breathing offers a practical and effective way to manage stress. By dedicating a few minutes each day to this practice, you can transform your mental and physical health, ensuring that work stress doesn't overshadow your personal life.


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