Feeling drained after endless video calls? You’re not alone! Mindful breathing is a simple, powerful tool you can use right now to ease video call stress and boost your focus, especially when you’re working from home.
The Video Call Blues: Why Do We Get So Tired?
Let’s face it, video calls are a unique kind of tiring. It’s not just about the content of the meeting; it’s the whole experience. Studies show that “Zoom fatigue” (or video call fatigue) is a real thing. A Stanford University study published in Computers in Human Behavior Reports identified several key contributors: excessive amounts of close-up eye contact, seeing yourself constantly, reduced mobility, and the increased cognitive load of interpreting non-verbal cues on a screen. Think about it: you’re hyper-aware of how you look, you’re straining to read subtle facial expressions, and you’re basically stuck in one spot. This is particularly relevant for those who work from home, where the lines between professional and personal life can blur, intensifying the pressure during virtual interactions.
Researchers at the University of Gothenburg, Sweden, found in a 2023 study that even short, frequent video meetings can lead to a significant increase in stress markers. The constant “on-ness” required by video calls contributes to mental exhaustion, impacting productivity and overall well-being. This is even worsened when you have background disruptions during work from home like kids yelling or pets barking.
Mindful Breathing: Your Secret Weapon
So, what’s mindful breathing and how can it help? Mindful breathing is simply paying attention to your breath, without judgment. It’s about noticing the sensation of the air entering and leaving your body, and gently guiding your attention back to your breath whenever your mind wanders. It interrupts the stress response by activating the parasympathetic nervous system – the “rest and digest” system – counteracting the “fight or flight” response triggered by video call stress. It’s like a mental reset button you can access anytime, anywhere, even during the most intense work from home days.
Imagine you’re in a tense meeting. You feel your heart racing, your palms are sweaty, and you’re struggling to focus. Taking just a few moments to focus on your breath can calm your nervous system, clear your head, and help you respond more calmly and effectively. You might be skeptical, but scientific evidence backs it up! Studies have demonstrated that even brief periods of mindful breathing can reduce heart rate, lower blood pressure, and decrease levels of cortisol, the stress hormone.
The Science Behind the Calm
The magic of mindful breathing lies in its ability to directly influence your autonomic nervous system. When you’re stressed, your sympathetic nervous system revs up, preparing you for action. This leads to increased heart rate, rapid breathing, and heightened alertness. Mindful breathing, specifically deep breathing exercises, stimulates the vagus nerve, the longest cranial nerve in the body. The vagus nerve plays a key role in regulating heart rate, digestion, and immune function, and its activation promotes relaxation and reduces anxiety.
A study published in the Journal of Alternative and Complementary Medicine found that diaphragmatic breathing (belly breathing) significantly reduced stress and improved mood in participants. Practicing the exercises even helped boost attention spans, something that everyone working from home and always on video calls needs!
Simple Breathing Techniques to Conquer Video Call Stress
Here are a few techniques you can try right now. No special equipment is needed – just you and your breath!
4-7-8 Breathing: This is a powerful technique for quickly calming down. Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle 4 times. This technique is great because you can do it anywhere, anytime without others noticing.
Box Breathing: Also known as square breathing, this technique involves equal parts inhale, hold, exhale, and hold. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat. This exercise is excellent for balancing your nervous system and enhancing focus.
Diaphragmatic Breathing (Belly Breathing): Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to expand while keeping your chest relatively still. Exhale slowly through your mouth, gently contracting your abdominal muscles. This technique encourages full lung capacity and promotes relaxation.
Alternate Nostril Breathing (Nadi Shodhana): This yoga technique balances the left and right hemispheres of the brain, promoting calmness and clarity. Close your right nostril with your right thumb and inhale deeply through your left nostril. Close your left nostril with your right ring finger and release your right thumb, exhaling through your right nostril. Inhale through your right nostril, then close it and exhale through your left nostril. Continue alternating nostrils for several rounds. This is really good for those long work from home days.
Choose a technique that resonates with you and practice it regularly, even when you’re not feeling stressed. The more you practice, the more easily you’ll be able to access these techniques when you need them most.
Making Mindful Breathing a Habit in Your Work from Home Routine
Integrating mindful breathing into your daily work from home routine doesn’t have to be complicated. Here are some tips:
Schedule breaks: Block out time in your calendar specifically for breathing exercises. Even 5 minutes can make a difference. Treat it like any other important meeting—because it is!
Use visual cues: Place sticky notes near your computer or designate a screensaver that reminds you to breathe. When you see the reminder, take a few deep breaths.
Integrate it into your existing routine: Practice mindful breathing while you’re waiting for your coffee to brew, during your commute, or before starting a new task.
Use technology: There are many apps and online resources that guide you through breathing exercises. Experiment and find one that you like. Headspace and Calm are excellent starting points.
Notice your triggers: Pay attention to the situations or feelings that tend to trigger stress during video calls. When you recognize these triggers, take a moment to breathe before reacting.
Data Supporting the Effectiveness
According to a 2021 survey by the American Psychological Association, individuals who regularly practice mindfulness techniques reported lower levels of stress and anxiety. Another study published in the Journal of Occupational Health Psychology found that mindfulness interventions in the workplace improved employee well-being and reduced burnout. The benefits of breathing exercises extend for productivity while you work from home.
Real-Life Examples
Here are a couple of examples of how mindful breathing can help in specific video call situations:
Scenario: You’re about to give a presentation in a virtual meeting, and you’re feeling nervous.
Solution: Before the meeting starts, spend 5 minutes practicing 4-7-8 breathing. This will help calm your nerves and improve your focus.
Scenario: You’re in a heated discussion during a video call and you feel your emotions rising.
Solution: Take a break and step away from the camera. Practice box breathing to regain your composure before rejoining the conversation.
Troubleshooting Common Challenges
It’s not always easy, but here are some tips!
“My mind wanders constantly!” This is perfectly normal. The key is to gently redirect your attention back to your breath each time you notice your mind wandering, without judgment.
“I don’t have time!” Even a few minutes of mindful breathing can be beneficial. Try incorporating it into your existing routine, such as while you’re waiting for a meeting to start.
“I feel awkward doing this in front of others!” You can practice subtle breathing techniques that are not noticeable to others, such as diaphragmatic breathing. Or, excuse yourself briefly to take a private moment to breathe.
“It doesn’t work for me!” Experiment with different techniques and find one that resonates with you. It may take time and practice to experience the full benefits. Keep going especially when you’re working from home and have to be on calls all the time!
Frequently Asked Questions (FAQ)
Here are some common questions about mindful breathing and video call stress:
What is the best time to practice mindful breathing?
The best time to practice is whenever you need it most! However, establishing a regular routine, such as practicing in the morning, during breaks, or before bed, can help you develop a consistent habit. It will also make you feel better and more prepared for those work from home days!
How long should I practice mindful breathing each day?
Even a few minutes a day can make a difference. Start with 5-10 minutes and gradually increase the duration as you become more comfortable with the practice.
Are there any potential side effects of mindful breathing?
Mindful breathing is generally safe and beneficial. However, some people may experience temporary lightheadedness or anxiety during the initial stages of practice. If you have any concerns, consult with a healthcare professional.
Can mindful breathing completely eliminate video call stress?
While mindful breathing can significantly reduce stress and improve your ability to cope with challenging situations, it may not eliminate all sources of stress. It’s important to address other factors that contribute to video call fatigue, such as meeting overload, poor ergonomics, and lack of social connection.
How can I encourage my colleagues to try mindful breathing?
Share your personal experiences with mindful breathing and its benefits. You can also suggest incorporating short breathing exercises at the beginning or end of team meetings. Leading by example can be a powerful way to encourage others to adopt healthy habits.
Is mindful breathing only helpful for video call stress?
No! The benefits of mindful breathing extend far beyond video call stress. It can help to reduce anxiety, improve sleep quality, enhance focus, and promote overall well-being too, especially when you’re working from home, as it becomes a staple in your daily routine.
Conclusion
Mindful breathing is a simple, yet powerful tool that can help you conquer video call stress and improve your overall well-being, especially now that work from home is part of many peoples’ lives. By incorporating these techniques into your daily routine, you can create a more relaxed, focused, and productive work environment to thrive while working from home. So, take a deep breath, and get ready to face those video calls with confidence and calm!