Desk workers should perform these prescribed movements every hour, as suggested by a physical therapist. Here's my account of the consequences when I carried out these exercises for a week.
Incorporating calming breathwork into regular movement breaks during work hours offers several key benefits, as discovered by one author who embarked on a week-long journey to incorporate this practice into their daily routine.
Calming breathwork, such as box breathing, helps reverse the body's fight-or-flight response, lowering heart rate and muscle tension. This reduction in physiological tension leads to a decrease in feelings of agitation and stress, enabling clearer thinking and better task performance.
The suggested routine, as demonstrated by physical therapist Dr Andy Fata-Chan, includes five calming breaths, a 60-second wall stretch, and a 30-second couch stretch on each leg. The author, who initially found the wall stretch challenging, discovered a deeper stretch by standing higher on their toes and reaching further up. The couch stretch, which initially helped identify stiffness in the author's quads, became easier and is now a staple in their stretching routine.
By the end of the week, the author noticed that taking regular breaks improved their focus during work. Focusing on breathwork before stretching can help shift attention inward, promoting relaxation and comfort during stretching poses.
Incorporating these movement breaks offers numerous advantages. It reduces stress, anxiety, and physiological tension, enhances focus, mental clarity, and productivity, improves emotional regulation and resilience, increases overall well-being and job satisfaction, and fosters a positive, engaged workplace culture.
These benefits make breathwork a valuable tool for improving performance and well-being during work hours. For individuals, especially those with challenges like ADHD, breathing exercises also help clear the mind and improve focus. By combining breathwork with movement breaks, one can maximize these benefits by integrating physical activity with mental reset in the workday.
The author intends to continue incorporating regular breaks into their daily routine to help with productivity. They have also committed to sharing their experiences throughout the process, aiming to inspire others to embrace this simple yet effective practice.
For more details on the routine and a demonstration video, readers can refer to the interview with Dr. Fata-Chan. Embracing calming breathwork and movement breaks could be the key to a more productive and fulfilling workday.
- Incorporating yoga-inspired movement breaks, like the wall stretch and couch stretch demonstrated by Dr Andy Fata-Chan, can help increase flexibility and reduce stress in the workplace.
- Regular practice of calming breathwork, such as box breathing, can assist in clearing the mind and improving focus for individuals with attention difficulties like ADHD.
- The combination of fitness-and-exercise routines, like the one suggested by Dr Fata-Chan, with health-and-wellness practices, such as calming breathwork, can offer a comprehensive workplace-wellness solution that boosts productivity and overall well-being.
