Using Breathwork to Reduce Remote Work Stress
Working remotely offers incredible freedom—but it also brings new challenges(as you may know)
From back-to-back Zoom meetings to blurred boundaries between work and rest, remote workers often face increased stress, isolation, and mental fatigue. That’s where breathwork comes in.
Breathwork is a powerful, science-backed tool that helps regulate the nervous system, reduce anxiety, and bring you back into the present moment—no matter how chaotic your workday feels. And the best part? It only takes a few minutes and it’s a tool that you ALWAYS have with you.
In this post, you’ll learn what breathwork is, how it works, and a few simple techniques you can start using today to reduce stress and stay grounded while working from home—and if you want to take your knowledge further, this course($47) will teach you even more tips and tools for breath, somatic work, and self love.
What Is Breathwork?
Breathwork refers to any conscious control of your breathing pattern for mental, emotional, or physical benefit. While we breathe automatically, how we breathe can drastically impact our stress levels, focus, and emotional well-being.
When you’re stressed, your breath becomes shallow and fast, signaling your brain to stay in “fight or flight” mode. Breathwork reverses that response by activating the parasympathetic nervous system—your body’s natural state of calm and restoration.
Why Remote Workers Need Breathwork
As a remote worker, you might experience:
Difficulty unplugging from work
Anxiety from isolation or overwhelm
Mental fog from screen fatigue
Physical tension in your body
Trouble sleeping or relaxing after work
Breathwork helps counter these issues by calming your nervous system, increasing oxygen flow to the brain, and bringing you into the present moment—instantly improving your clarity, mood, and energy.
3 Simple Breathwork Techniques for Remote Work Stress
Here are three quick breathwork practices you can use during your workday:
1. Box Breathing (4-4-4-4)
A simple, structured practice that calms your mind and improves focus.
How to do it:
Inhale through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale through your mouth for 4 seconds
Hold again for 4 seconds
Repeat for 1–2 minutes
When to use it:
Before a Zoom meeting, after a stressful email, or anytime you feel scattered.
2. Extended Exhale Breathing
Lengthening your exhale helps release tension and signals your body to relax.
How to do it:
Inhale gently for 4 seconds
Exhale slowly for 6–8 seconds
Repeat for 2–3 minutes
When to use it:
At the end of your workday or when transitioning between tasks.
3. Breath Awareness
This simple mindfulness technique anchors you in the present.
How to do it:
Sit comfortably and close your eyes
Breathe naturally through your nose
Bring your attention to the sensation of the breath in your nostrils or chest
When your mind wanders, gently bring it back to the breath
Practice for 3–5 minutes
When to use it:
As a mid-day reset or to calm racing thoughts.
How to Make Breathwork Part of Your Daily Routine
Start your workday with 5 minutes of grounding breathwork
Use short breathing breaks between meetings instead of checking your phone
Pair breathwork with movement like stretching or walking
End your workday with a few minutes of deep, slow breathing to shift out of “work mode”
Even one mindful breath can be a reset. The more consistently you practice, the more resilient and centered you’ll feel.
What are my final thoughts?
Breathwork is one of the most accessible and effective tools for reducing stress in your remote work life.
No apps, equipment, or long sessions required—just your breath and a few moments of presence.
Next time you feel overwhelmed, take a pause, close your eyes, and breathe. Your nervous system will thank you.
And make sure you check out our course on The Breath: The Guide and The Healer
PS—are you watching our YouTube for more thoughts and resources?