3 Simple Meditation and Breathwork Techniques to Find Peace in the Remote Work Chaos

In the world of remote work, the boundaries between professional and personal life often blur, leaving many of us feeling overwhelmed and stressed. The constant juggling of tasks, deadlines, and the isolation that comes with working from home can take a toll on our mental wellbeing. However, incorporating simple meditation and breathwork techniques into your daily routine can be a game-changer, helping you find serenity amidst the chaos of remote work.

In my personal journey as a remote worker, I've discovered that having a set of reliable stress-relief techniques is essential. It can take from a couple of minutes to as long as you need, and the benefits are profound.

Here are three of my favourite ways to handle stress and overwhelm, providing a sense of calm during the remote work storm.

1. Box Breathing

One of my go-to techniques is box breathing. Also known as square breathing, it is a simple and effective breathwork technique that can be done anywhere, anytime. There's something magical about it as every time I try it, it regulates my breath, reduces anxiety and enhances focus.

a. Sit comfortably with your back straight or lie down.

b. Inhale slowly through your nose, counting to four.

c. Hold your breath for a count of four.

d. Exhale slowly through your mouth for a count of four.

e. Pause and hold your breath for another count of four.

f. Repeat this process for several rounds, gradually extending the duration as you become more comfortable.

2. Mindful Walking

Another technique I find incredibly beneficial is mindful walking. It serves as a powerful tool to disconnect from the constant stream of thoughts and simply be present in the current moment, setting aside worries and distractions. This practice has helped me recharge both mentally and physically, enhancing my ability to focus and navigate daily challenges.

To incorporate mindful walking into your routine, follow these simple steps:

a. Choose a peaceful natural environment for your mindful walk, like a park or nature trail.

b. Start with a deliberate, unhurried stride, focusing on the connection between your feet and the ground.

c. Inhale slowly through your nose for four counts, exhale through your mouth for four counts, syncing your steps with your breath. Repeat, gradually extending the duration.

d. Direct your focus to the present moment, observing without judgment. Allow thoughts to come and go freely.

e. Immerse yourself in your surroundings. Feel the breeze, listen to nature, and notice scents, colours, and pay attention to what surrounds you.

f. Walk comfortably, staying mindful of your body's movement and the ground beneath.

I am sure you'll always notice something new and surprising when you practice mindful walking.

3. Guided Meditation

For a more immersive escape from the demands of remote work, I rely on guided meditation. I've found several apps and websites that offer sessions tailored to different needs. Whether it's a quick stress-relief meditation during a lunch break or a longer session in the evening to unwind after a hectic day, guided meditations provide a welcomed mental reset.

Whether you're seeking relaxation, self-esteem boost, stress reduction, or better sleep, there's a guided meditation for you. Examples include body scan meditation for mindfulness, loving-kindness meditation for compassion, and stress reduction meditation for calming the mind. Visualisation and gratitude meditations foster positivity, while specific themes like chakra balancing or walking meditation provide unique approaches to well-being. Whether you're a seasoned meditator or just starting, exploring these guided meditations can offer valuable tools to enhance your mental and emotional wellness.

There are plenty of free meditations available on YouTube, or you can explore popular meditation apps like Calm, Headspace, BetterSleep, or Deliciously Ella: Feel Better.