Research by Deloitte found that 77% of workers have experienced burnout at their current job
In the past week a close friend of mine confided in me that he suffered a panic attack (the worst he has ever experienced he said) and I noticed a number of high profile people in business (not least Steven Bartlett) talking about burnout on Linkedin.
At the beginning of 2023 I was not in a good place emotionally. One day, while out running with my friends, I suffered a suspected mini stroke. I lost the ability to speak and felt pins and needles in my face and arm. Luckily, after months of tests the specialists confirmed there was no long term impact.
But something had to change…
Over the past year I have changed and welcomed new practices into my lifestyle. Quitting alcohol, sleep hygiene, journaling, spending time in nature, practicing presence, cold therapy, the ‘one hour holiday’ etc. but the one modality that fascinates me the most is breathwork!
Yes, you heard that right, breathing! While we take about 200,000 breaths a day most of us do so completely involuntarily and take it for granted. Unfortunately, most of us are chronic over breathers and this is causing a number of health issues. We are not breathing in a way that helps us deal with the stressors life throws at us.
So, how do I spot that my nervous system is overstretching ?
Some of the most obvious physical manifestations of stress are tightness and/or pain in the chest, back or shoulders. Migraines and sick stomach. Tiredness and difficulty falling asleep. Forgetfulness and memory loss. Irritability and anxiousness. Cynicism and decreased motivation. Have you ever felt a sense of detachment from the people you love? Like you are witnessing their life from a distance, noticing but not feeling what they are experiencing.
I recognise some of those symptoms in myself, how do I deal with it?
The one thing I would encourage everyone to try is to breathe! 5 to 10 minutes of conscious nasal breathing a day can reduce and even eliminate some or most of the symptoms above:
Find a quiet spot, sit in the lotus position or lie down flat on the floor or bed. In fact, you can do it just about anywhere!
Place one hand on your chest and the other hand on your belly
Notice how you are breathing. Nose? Mouth? Deep? Shallow? Fast? Slow?
Focus on breathing slowly and deep into your belly. Your belly, not your chest, should rise when you inhale
Breathe in through your nose, slowly counting to 4
Hold your breath, slowly counting to 4
Breathe out through your nose, slowly counting to 4
Hold your breath, slowly counting to 4
Repeat until you feel relaxed, until your nervous system is down regulated
This practice is called box breathing. If you are struggling to maintain concentration during this exercise download ‘the breathing app’ and set up 5 minutes of 4:4 breathing. Gradually increase to 6:6 breathing, and increase the time.
Just as important is to tell a loved one, family and/or a friend, what you are experiencing. A problem shared, is a problem halved! You will be surprised how many people are experiencing similar symptoms, by opening up you might in fact help them do the same. Not yet ready to share with anyone? Write it down. Write what happens, how you feel, and what makes you feel better or worse.
Recognising the early signs of burnout is essential for taking proactive steps toward self-care. By implementing simple strategies, such as the breathing exercise above, you can mitigate the risk of burnout and foster a healthier lifestyle. Remember, your well-being is a priority, and investing in self-care is an investment in your overall happiness and success.
I am personally enjoying the benefits of breathwork, and the other changes I implemented in my life. Both family and friends have commented that I seem happier and more relaxed. My wife has said that I am more present at home, and she has seen my relationship with the kids positively affected as a result.
From a corporate perspective, bringing breathwork into the workplace can help improve morale, increase engagement and reduce absenteeism and ultimately attrition.
If you would like to talk please feel free to reach out: https://www.threepeaksgroup.com/contact-9
Thank you for reading 🙏
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