“We often refuse to accept an idea merely because the tone of voice in which it has been expressed is unsympathetic to us.” –
Friedrich Nietzsche
Communication is at the core of your professional success. For the ambitious professional aged between 25 to 45, effective speaking can mean the difference between merely doing a job and truly excelling at it.
A key component of this prowess? Breathing.
Below, we present five breathing techniques simplified for the modern professional, detailing not only how to perform each but also the tangible benefits they can offer in the workplace.
1. Alternate Nostril Breathing
How-to do it:
Sit comfortably. Use your right thumb to close off your right nostril.
Inhale deeply through your left nostril.
Switch: Close your left nostril with your right ring finger and release your thumb off the right nostril.
Exhale fully through the right nostril.
Effect: This can help calm you down when you feel anxious. Feeling calmer when you speak will lead to clearer, more well-rounded arguments and focused thinking – a clear advantage during intricate discussions or brainstorming sessions.
2. Belly Breathing
How-to do it:
Place one hand on your chest and the other on your abdomen.
Inhale deeply through the nose, ensuring the diaphragm inflates. The hand on your abdomen should rise higher than the one on your chest.
Exhale slowly.
Effect: By using your diaphragm fully, you'll project a more resonant and confident voice – perfect for pitches, presentations, or any situation where you need to command attention.
3. Box Breathing
How-to do it:
Inhale through the nose for a count of 4.
Hold your breath for a count of 4.
Exhale through the mouth for a count of 4.
Wait for another 4 counts before inhaling again.
Effect: This structured breathing introduces calm and focus, making it an ideal technique for stressful meetings or high-pressure decision-making moments.
4. 4-7-8 Breathing
How-to:
Inhale quietly through the nose for 4 counts.
Hold the breath for a count of 7.
Exhale completely through the mouth, making a whoosh sound, for 8 counts.
Effect: Think of this as a mini-relaxation exercise, decreasing anxiety and calming the nerves before addressing an audience or diving into challenging subjects.
5. Mindful Breathing
How-to:
Find a quiet moment. Simply focus on your natural inhalation and exhalation.
Be aware of the sensation of the breath as it enters and exits the nostrils.
Effect: This technique, rooted in mindfulness, ensures you are present in the moment – a valuable trait when you're navigating complex professional scenarios and need to respond authentically.
Conclusion
While these techniques may sound simple, their effects on communication are profound. Incorporating them into your daily routine can drastically elevate your speaking and interpersonal interactions, making you a more effective and influential communicator in any professional setting.
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