Harnessing the Power of Breath to Beat the Afternoon Slump

As I sit at my desk, staring blankly at the computer screen, I can feel the afternoon slump creeping in. The once vibrant energy that fueled my morning has dissipated, leaving me lethargic and unfocused. It's a familiar struggle for many of us who spend long hours in the office, battling against the relentless pull of fatigue.

But amidst the haze of exhaustion, there lies a powerful tool that we often overlook – our breath. Yes, something as simple and automatic as breathing can be the key to revitalizing our energy and reclaiming our productivity, even in the midst of the dreaded afternoon slump.

In the hustle and bustle of office life, it's easy to fall into shallow breathing patterns, depriving our bodies of the oxygen they need to function optimally. But by becoming conscious of our breath and implementing specific techniques, we can tap into its transformative power to reinvigorate our minds and bodies.

Here are three breath examples that I've found particularly effective for energising during the afternoon slump:

Deep Belly Breathing: This technique involves inhaling deeply through the nose, allowing the breath to expand the belly like a balloon, and exhaling fully through the mouth. By engaging the diaphragm and filling the lungs with oxygen-rich air, deep belly breathing stimulates the parasympathetic nervous system, promoting relaxation and increasing energy levels.

Alternate Nostril Breathing (Nadi Shodhana): Nadi Shodhana is a yogic breathing practice that balances the flow of energy throughout the body. To perform this technique, close the right nostril with the right thumb and inhale deeply through the left nostril. Then, close the left nostril with the right ring finger, release the thumb, and exhale through the right nostril. Continue this pattern, alternating nostrils with each breath. Nadi Shodhana helps to clear the mind, increase focus, and revitalize the body, making it an excellent antidote to the afternoon slump.

Breath of Fire (Kapalabhati): Kapalabhati is a dynamic breathing exercise that involves rapid, forceful exhalations followed by passive inhalations. Sit comfortably with a straight spine, close the eyes, and begin by exhaling forcefully through the nose, drawing the belly in towards the spine. The inhalation should occur naturally as the belly relaxes. Repeat this pumping action at a brisk pace for about 30 seconds to 1 minute, then gradually slow down and return to normal breathing. Kapalabhati increases oxygen supply to the brain, boosts circulation, and generates heat in the body, providing a quick and invigorating pick-me-up during the afternoon slump.

As I incorporate these breath techniques into my daily routine, I feel a newfound sense of vitality and clarity wash over me, banishing the afternoon slump and revitalising my productivity. In the midst of the office chaos, amidst the hum of fluorescent lights and the clatter of keyboards, I've discovered a sanctuary within the rhythm of my breath – a powerful tool for reclaiming my energy and embracing the full potential of each moment.

How Can Your Employer Help You Beat the Afternoon Slump?

If you’re struggling to find the time to take a break mid-afternoon, try asking your  team leader if they can provide you with opportunities to incorporate breath breaks into your daily routine. 

You could make the case for policies that allow for flexible work arrangements, such as standing desks or walking meetings, to facilitate breath during work hours. If you explain the benefits to them, they will hopefully be able to see the benefits of creating an environment where team members feel empowered to prioritise their well-being, including taking breaks to move and recharge when needed.