How To Fit Breathing Exercises for Stress into Your Work Schedule

Mental agility, confidence and thorough preparation are all key elements of a successful business meeting, but some things can trip you up and deny your desired outcome. Late trains, missed flights, lack of sleep and uncomfortable environments all contribute to eroding self-esteem and concentration, just when you need to be totally on the ball. One way of mitigating these stresses is through breathwork, a discreet, accessible micro-ritual that fits naturally into business travel routines without requiring extra time or equipment. Discover Novotel’s breathing tips to deal with high-stress work situations.

All the calming breathing exercises for stress detailed below are tailored for business travellers. They only take a few minutes to perform and are discreet enough to be done anywhere – whether on a plane, right before a meeting, sitting at a work desk, lying on a mat in the gym or on your hotel bed.

As well as calming you down before important presentations or interviews, breathing exercises for stress are highly effective if you're looking to combat fear and fatigue during flights, whether short or long-haul. Stress caused by delays on the road or public transport can also kickstart anxiety when you’ve got somewhere to be. Controlled breathing signals to your nervous system that you are back in charge.

1. The 4-7-8 breathing routine: This rhythmic deep-breathing exercise involves inhaling through your nose for a count of 4, holding for 7 and exhaling through the mouth for 8. It acts like a natural tranquilliser, slowing your heart rate, reducing panic and counteracting claustrophobia if you're in the confined environment of a train or plane.
2. Breathe and squeeze: Breathing air out of your mouth and slowly sucking it back through your nose while squeezing your glutes and pelvis slows your heart rate and reduces muscle tension.
3. An extended exhale: A quick fix for immediate relief in stressful situations (a missed train or forgotten notes), the 2-to-1 rule requires you to inhale for a number of seconds and exhale for twice as long. It works by reducing stress hormones and can rapidly calm anxiety in crowded airports and railway stations.
4. Box breathing: Sit upright. Inhale for 4 seconds, hold your breath for 4, exhale for 4 and hold for 4. Repeat for 3 minutes to balance oxygen and carbon dioxide levels and lower cortisol levels. It’ll help with transport delays and cabin anxiety on board planes.

Flight delays, strange environments and being late all play their part in increasing stress levels before business events. Here are four routines to bolster confidence levels so you’re on top of your game for that all-important meeting.

1. Diaphragmatic (belly) breathing: Place one hand on your chest and the other on your diaphragm (at the base of your chest). Inhale through your nose, making sure the diaphragm fills with air, then breathe out slowly through your mouth. This will slow your heart rate and help you stay calm pre big work milestones.
2. Cyclic sighing: A technique involving 2 consecutive inhales through your nose, quickly followed by a long exhale through your mouth. It resets the body’s natural “sigh reflex” to soothe your nervous system and reduce job-related stress.
3. Alternate-nostril breathing: This exercise requires you to close one nostril while breathing in through the other. Continue for at least 5 minutes and you’ll reap the rewards of a slower heart rate, less anxiety and a rebalanced mind and body ready to face the challenge of intense work negotiations.
4. Lion's breath: A yoga technique – and probably one you shouldn’t attempt in the boardroom – this is a deep inhalation through the nose and a forceful exhalation through your open mouth with your tongue out, followed by a roar. The result? Relaxed facial muscles, a confidence boost and a break in your anger cycles if things didn’t go your way in that negotiation.

It’s often difficult to wind down and sleep well in a new hotel bedroom, no matter how comfortable it is. Improve your sleep quality – and therefore work effectiveness – with a body-scanning breathing technique. Set aside 10 minutes at bedtime to follow this simple exercise:
 

Lie down on your bed, breathe steadily and focus on relaxing your body. Start with the feet and move your attention upwards until you have loosened your shoulders, unclenched your jaw and sunk deep into the mattress. Breathe deeply all the while and you’ll soon find sleep comes a-calling!

At Novotel, we understand the pressures faced by corporate guests in a business world that keeps going around the clock. We also know that living well – and free from work stress – can be achieved by making small improvements in lifestyle rather than drastic changes. Consistent and realistic additions to your daily routine – sleeping at an ideal room temperature, catching the morning sun, breathing mindfully before meetings – are easy to adopt and soon become second nature. To back up this belief, we’ve introduced our Longevity Everyday initiative to encourage you in those first small strides towards permanent well-being changes to your holistic health. They’ll have a knock-on effect in your career too.

Novotel guest rooms ensure calming, seamless stays when you're with us on business. There are premium bedding and high-quality Live N’Dream beds for sound sleep, and the tech to keep you connected whenever you need it. Our light-filled meeting spaces are ergonomically designed with productivity in mind, and we have dedicated events and catering teams to do all the hard work for you. 
 

Should you still be feeling the strain of encroaching deadlines or a high-stakes meeting, there are discreet corners in our breakout areas for practising breathing exercises for last-minute stress. You can meet up with colleagues in our relaxed co-working spaces, bars and restaurants – with connectivity comes a reduction in anxiety. Staying active also helps alleviate pressure, so our fitness centres are open 24 hours a day, while many of our hotels have pools to exercise in. And of course, you can always book treatments at our spas as part of your anti-stress routine.

Now that you're fully armed with techniques to deal with stresses and feelings of panic while you’re travelling for work, check out our tips to combat travel exhaustion or suggestions on overcoming the rigours of long-haul travel.

Breathwork is a subtle well-being tool for alleviating stress during business travel. Breathing exercises slot into corporate travel agendas without demanding extra time or equipment. As well as managing stress, they support mental balance and emotional composure.

The most effective techniques include box breathing, diaphragmatic (belly) breathing and the 4-7-8 method. Try a few to find which feels most natural for you.

Try one of the breathing techniques outlined above, three to four times a few minutes before your meeting. This will lower your heart rate and reduce those jittery nerves.

Just 2-3 minutes can produce a noticeable calming effect. For deeper stress relief, 5-10 minutes is ideal. You can also use quick 60-second resets throughout your day as needed.

Yes. Controlled breathing reduces mental noise and helps you think more clearly. Even a 2-minute breathing break between tasks can sharpen concentration and reduce decision fatigue.