With one breathing exercise, she breaths in through one nostril and then out through the other. She uses a thumb or forefinger to hold one nostril closed at a time.通过一次呼吸运动，她通过一个鼻孔呼吸，然后通过另一个鼻子呼吸。 她使用拇指或食指一次闭合一个鼻孔。

“It relaxes my mind. It makes my mind so full of ease. It brings you back to the present moment,” she added.她补充说：“这让我放松。这使我的想法变得如此轻松。它使您回到了现在。”

To get ahead of anxiety before starting her workday, sales representative Lindsay Carlisle of Michigan does breathing exercises with her seven-year-old daughter during their drive to school. They breathe in for seven counts, hold their breath for five, and then breathe out for seven counts. They repeat this several times.为了在开始工作日之前焦虑，密歇根州的销售代表林赛·卡莱尔（Lindsay Carlisle）在开车上学期间与她的七岁女儿进行了呼吸练习。 他们呼吸了七项，呼吸五个，然后呼吸七个。 他们重复了几次。

“Throughout that process, my shoulders start to drop on their own, and it really is calming,” Carlisle said.卡莱尔说：“在整个过程中，我的肩膀开始自行下降，这确实很平静。”

Suze Yalof Schwartz was an overworked magazine editor when her mother-in-law taught her a three-minute meditation method.Suze Yalof Schwartz是一位过度劳累的杂志编辑，当时她的婆婆教她三分钟的冥想方法。

Yalof Schwartz says it changed her life. She left her career and founded Unplug Meditation, a Santa Monica, California, company with a meditation studio, an app, and programs for corporate customers.Yalof Schwartz说这改变了她的生活。 她离开了职业生涯，并创立了插入冥想，加利福尼亚州圣塔莫尼卡的插头冥想，由冥想工作室，应用程序和企业客户的计划。

“When we slow down our breath, we send a signal to our brain that everything’s OK, even when it’s not,” she said.她说：“当我们放慢呼吸时，我们向大脑发出信号，即使一切都没有。”

Another 16-second breathing exercise is called box breathing. You breathe in for four counts, hold for four, breathe out for four counts and hold for another four. Yalof Schwartz has taught it to people in stressful jobs including firefighters, police and doctors.另一项16秒的呼吸练习称为box呼吸。 您要呼吸四项，持有四个，呼吸四个计数，然后再持续四个。 Yalof Schwartz已将其教给包括消防员，警察和医生在内的压力大事的人们。

“It is the best thing that you can do at work before you have a meeting, before you send out an email that you wish you didn’t send, before you have a difficult conversation, because it just calms you down, gets rid of your negative energy,” she said.她说：“这是在开会之前，在您发送希望不要发送的电子邮件之前，您可以在工作之前做的最好的事情，在您进行艰难的交谈之前，因为它只是让您平静下来，摆脱了负面能量。”

Employers such as Coca-Cola, Mattel and Netflix have used Unplug Meditation to teach breathing or meditation.可口可乐，美泰和Netflix等雇主已经使用插入冥想来教授呼吸或冥想。

It is not always easy for workers to find space for deep breathing exercises. For example, salespeople often work alongside their customers. Yalof Schwartz suggests doing breathing exercises when making a sale or organizing items.对于工人来说，找到深呼吸练习的空间并不总是那么容易。 例如，销售人员经常与客户一起工作。 Yalof Schwartz建议在销售或组织物品时进行呼吸练习。

Carlisle, the sales representative, sets a timer on her phone telling her to breathe deeply. She also keeps a note near her computer that simply says “Breathe.”销售代表卡莱尔（Carlisle）在手机上设置了一个计时器，告诉她深呼吸。 她还在计算机附近保留一张笔记，简单地说“呼吸”。

“The anxiety is always going to be there,” Carlisle said. “But at least I know I have one small tool. ... It sounds so simple and silly, but it works.”卡莱尔说：“焦虑总是会在那里。” “但是至少我知道我有一个小工具。...听起来很简单和愚蠢，但是它有效。”