Deep breathing is a proven, cost-free way to relieve stress in high-pressure work environments, but many employees overlook how they breathe during the day.

From office workers who breathe shallowly to retail workers too busy to take a break, unmanaged stress poses significant health risks comparable to secondhand smoke, according to the American Heart Association.

Research has indicated that deep breathing exercises can lower blood pressure, reduce anxiety and promote mindfulness, providing benefits without the need for extensive meditation sessions. Just a minute or two of intentional breathing can calm racing thoughts, says cardiologist Glenn Levine of Baylor College of Medicine.

– Effective Mindfulness Breathing Techniques –

Marketing professional Lisa Marie Deleveaux, a mother of five, starts her day with alternate nostril breathing—a yoga practice using one nostril at a time. “It relaxes my mind and brings me back to the present moment,” she said. Despite the stress of looking for a job, Deleveaux prioritizes these exercises to find balance.

Sales representative Lindsay Carlisle incorporates a simple breathing routine with her daughter during school drop-off. They breathe in for seven counts, hold for five, and breathe out for seven, which she says visibly reduces her anxiety.

Another popular method is “box breathing,” used by professionals such as firefighters and doctors. Taught by Suze Yalof Schwartz, founder of Unplug Meditation, it involves breathing in, holding, exhaling and pausing for four counts each.

– Practical integration at work –

Levine suggests simple ways to incorporate deep breathing, such as taking breaks at your desk or going outside for a short while. For those who can’t leave work, turning off the computer screen and focusing on breathing for a few minutes can help reset mental clarity.

Employers including Coca-Cola and Netflix have adopted corporate breathing programs, offering sessions to help employees manage stress. Retail workers, advises Yalof Schwartz, can incorporate breathing exercises in discreet ways, such as during transactions or folding clothes.

– Small changes, big impact –

Despite the simplicity of deep breathing, its impact is profound. As Carlisle pointed out, “The anxiety will always be there, but at least I know I have a little tool. It sounds so simple, but it works.”

Whether it’s a short break at the desk or a mindful moment on the way to work, deep breathing offers a powerful and accessible way to stay calm and focused in a fast-paced world.