Stressful situations can occur anywhere, including, of course, at work. For example, an angry customer might take their frustrations out on you. Or, a stressed-out co-worker might snap at you for no apparent reason. Perhaps you can’t stop thinking about a problem at home. At such times, you may feel somewhat helpless to both deal with your stress and carry out your duties.

Here’s a zen-like stress-relieving technique you can try without anyone knowing you are doing it: relaxation breathing. Breathe in slowly through your nose, allowing your belly and chest to expand as air goes deep into your lungs. Hold for a count of five. Then, slowly, to a count of seven or even ten, breathe out through your mouth. Do this three times.

If you are alone, or in a noisy environment, you can try Darth Vader breathing. In yoga, they call it ocean, or ujjayi, breathing, but Darth Vader sounds more fun, no? Try it now, if you like. First, get used to the proper sound. Breathe in through your nose, and then breathe out with your mouth open and your throat partially closed, as if you are fogging a mirror. Next, breathe in again, and once you’ve started the foggy out-breath, close your mouth and breathe through your nose instead. Finally, make the Darth Vader sound throughout your next out-breath. You can also now keep the throat constricted on your in-breath, too. Your in-breath should be the same length as your out-breath.

Note to skeptics: Yes, scientists agree relaxation breathing actually does work. To paraphrase Harvard Medical School, when you breathe shallowly, you don’t take in enough oxygenated air, which leaves you feeling anxious and short of breath. In contrast, with deep abdominal breathing, you get the right mix of incoming oxygen and outgoing carbon dioxide. This slows your heartbeat, calms you, and lowers or stabilizes your blood pressure, and strengthens the diaphragm.

For more information, here are a few online resources:
Harvard Medical School: http://www.health.harvard.edu/fhg/updates/update1006a.shtml
Yoga Journal: http://www.yogajournal.com/practice/768
YouTube: http://www.youtube.com/watch?v=wHyZLtnobkU&feature=fvwrel

Namaste.