Breathing exercises for relaxation and to increase alertness in the workplace

We under value the effectiveness of breathing, and how it can help us gain control of our mind and body while increasing our energy and alertness and reduce anxiety. We take it for granted, it just happens naturally as we go about our day. However if we really understood how powerful it is and how we can control so much more by breathing consciously and with awareness we would all be paying more attention to it. One of the easiest ways to relieve stress and tension is to take a minute and focus on your breath.
Yoga breathing (pranayama) can rapidly bring the mind to the present moment and reduce stress and increase energy.
It does take practice to do some of the major breath work or Pranyama as Yogi’s call it. However, my purpose in writing this today is to show you a few simple and effective ways to relieve stress throughout the day by using very simple and quick techniques.
According to Swami Niranjanananda Saraswali, if the breath is unconscious, it falls under the control of primitive parts of the brain, where emotions, thoughts and feelings of which one has little or no awareness become involved. However the moment one starts to breathe consciously, the frontal brain registers the breath, allowing control of the different hemispheres of the brain.
You can do this simple technique sitting at your desk.
Counting the Breath
Bring both feet to the ground and sit upright and be comfortable and with eyes closed.
Bring your attention to your breath observe the breath and let it be.
As you continue to breath start to mentally say “I am aware that I am breathing in, I am aware that I am breathing out.
Now repeat the same while counting down from 27;
“I am aware that I am breathing in (27), I am aware that I am breathing out (27)........I am aware that I am breathing in (26), I am aware that I am breathing out (26)” and so on until you reach Zero.
This exercise allows you to relax while also expanding your mind and awareness.
Mechanics of breathing
Sit in a comfortable position, both legs on the ground and eyes closed.
Become aware of the natural breathing process without changing it just let it be.
Focus on your nostrils as the breath enters and leaves. Inhale and Exhale.
Feel the air passing down the throat as you inhale and up the throat as you exhale.
Now focus your awareness on the chest, be aware of the lungs expanding on the inhale and contracting on the exhale.
Bring your awareness to your diaphragm, feel it move down on the inhale expanding the abdomen and up on the exhale .
Become aware of the whole body process from nostrils to diaphragm . Do this for five minutes and you will feel the benefits. You will be more alert and relaxed ready to get on with your day.

photo credit: Kat...B via photopin cc