Illustrating Leadership Lesson: Take Time to breathe
Breathing 101: The Science Behind the Breath
Hamra starts by breaking down the basics of breathing and respiration. Breathing is a mechanical process of taking air into the lungs and releasing it, while respiration involves the gas exchange between oxygen and carbon dioxide. Through our breaths, air travels from the nose to the lungs, where the alveoli (tiny air sacs) facilitate this critical exchange.
Did you know that if you spread out the alveoli in your lungs, they'd cover an entire tennis court? This vast surface area is crucial for efficient gas exchange. Hamra explains that while we often consider carbon dioxide a waste product, it’s actually essential for oxygen utilization in our bodies. Inhaling large breaths might cause us to expel too much carbon dioxide, diminishing our ability to use the oxygen we inhale.
Why Leaders Should Focus on Their Breath
At this point, you might be wondering why a leadership podcast is focusing on breathing. It's simple: stress management. As leaders, we frequently face stressful situations – difficult conversations, tough decisions, and tight deadlines. These moments can disrupt our breathing patterns, leading to a cascade of physical and mental effects.
Hamra introduces us to the concept of "email apnea" – shallow or momentarily ceased breathing while reading emails or concentrating intensely on screens. This unintentional breath-holding can trigger our body's stress response, resembling the fight-or-flight mechanism meant for dire situations.
Practical Breathing Exercises for Leaders
So, how do we manage stress through breathing? Hamra shares an incredibly simple yet effective breathing exercise. Here's a brief rundown:
1. **Sit Comfortably**: Ensure your feet are on the ground, shoulders relaxed.
2. **Breathe Through Your Nose**: Both inhaling and exhaling should be through the nose.
3. **Count Your Breaths**: Inhale for a count of four, then exhale for a count of four.
Practicing this controlled breathing can regulate your nervous system, helping you stay calm and focused during stressful moments. Remember, your everyday breathing should ideally be through the nose, as it performs over 30 vital functions, from filtering and warming the air to facilitating better gas exchange.
Integrating Breathing Practices into Your Daily Routine
For sustained benefits, consistency is key. Hamra recommends incorporating breathing exercises into your daily routine, perhaps before important meetings or during brief breaks at work. Regular practice can train your body to maintain optimal breathing patterns, even under stress.
Working with Hamra: Breathing and Sleep Better
Hamra offers a four-week program where she meets with clients weekly to guide them through tailored breathing exercises and techniques for better integration into daily routines. Each session includes practical exercises and homework, ensuring that clients build a lasting habit.
Additionally, Hamra highlights the direct connection between breathing and sleep. Poor breathing habits can adversely affect sleep quality. To help with this, she offers a free sleep guide available on her website, which has proven effective for many, including those struggling with middle-of-the-night awakenings.
Proper breathing is not just a fundamental life process but a powerful tool for effective leadership and stress management. Hamra's insights underscore the significance of breath awareness and conscious practice. By making small adjustments to how we breathe, we can enhance not only our professional performance but also our overall well-being.
For more information on working with Hamra or accessing her free sleep guide, visit her website or follow her on Instagram.
Your host, Jessica Wright, is a Life & Career Development Coach for Leaders and the Founder of Wright Life Coaching, LLC. You can follow her on LinkedIn and Instagram.
