In today’s fast-paced world, many of us spend endless hours at our desks, striving to bring ideas to life, collaborating with others, sending emails and lots more. But what happens to our bodies and minds during these long hours of sitting? The toll on our health is real, especially when it comes to musculoskeletal pain, stress levels, and focus.

Research indicates that prolonged sitting and other sedentary behaviors are linked to diabetes, heart disease, weight gain, depression, dementia, and several types of cancer. The reason behind this is that our bodies have been created to move, and we have almost completely removed movement from our lives, especially those of us who sit at desks all day. Low blood flow and circulation is one of the main reasons why we are at risk of some of these diseases, and the earlier we start doing something about it, the better! [1] [2]

At our recent Designer’s Urban Retreat, our wonderful yoga instructor - Janice, showed us how yoga, meditation, and breath work can be helpful in easing the wear and tear from desk-bound days. She guided us through practices to help us move and rebalance our bodies, find mental clarity, and calm our nervous systems. Below are the three main elements we covered, and with this post, we are explaining some of the science behind these rituals of well-being:

🧘🏼‍♂️Yoga for a Strong, Healthy Body

Sitting for extended periods tightens the hip flexors and places stress on the lower back. [3] Additionally, extended hours of sitting and typing/working away on a computer can worsen our overall posture, causing pain in our shoulders, chest, and neck. Janice led us through simple stretches like cat-cow pose, downward-facing dog, low lunges, pigeon pose, eagle arm stretch (my personal favourite) child’s pose and more.

If you’ve ever wondered how yoga benefits us, here’s the explanation behind it: when you perform yoga poses, the ligaments, tendons, and muscles are gently stretched. Ligaments connect bones to other bones at joints and provide stability, while tendons connect muscles to bones and facilitate movement. Stretching these connective tissues helps improve their elasticity, which can enhance joint mobility and reduce the risk of injury. As the body becomes more flexible, the muscles can function more efficiently, allowing for better movement patterns and alignment. Moreover, the focus on breath and mindfulness in yoga helps activate the parasympathetic nervous system, which promotes a state of calm and relaxation but a bit more about that later in the post.[4]

✨ Meditation and visualisation

When we’re constantly plugged in, mental clutter and stress can accumulate, leading to feelings of overwhelm and distraction. Meditation provides a valuable reset, allowing us to step back from the chaos and regain our mental clarity. Just a few minutes of meditation can significantly reduce stress hormones, increase focus, and enhance decision-making capabilities, all while creating space for creativity to flow freely.

During our retreat, Janice introduced us to simple techniques that ground our minds and foster mental clarity, such as mindful breathing and visualization exercises. By using the power of visualization, we can cultivate feelings of energy and gratitude, helping us approach our day with a more positive mindset and increased motivation. These practices not only enhance our overall well-being but also empower us to navigate our busy lives with greater ease and intention.

🌬️Pranayama or Control of Breath

Breathing techniques can calm our nervous system and lower our heart rate. Breathing deeply isn’t just a reflex; it’s a tool. Intentional breathwork calms the nervous system, lowers heart rate, and brings mental clarity, especially helpful when stress levels rise or creativity feels blocked. Janice introduced us to powerful breathing exercises that we can return to anytime we need calm and focus. For example, she showed us how to practice Nadi Shodhana - Alternate Nostril Breathing, which balances the body's energy channels (nadis) by alternating breathing through each nostril, promoting mental clarity and calm. Some scientifically backed benefits include increasing lung capacity and respiratory function, improving circulation, and enhancing clarity and focus due to the heightened oxygen levels in our blood and therefore our brain.[5]

So, how can you bring these practices into your life? Here are three small steps to start incorporating yoga, meditation, and breathwork into your routine:

⏰ Set a 5-Minute Stretch Alarm

Every couple of hours, take a few minutes to stand up, stretch, or do a quick yoga pose. Even a minute of movement makes a difference, re-energising your muscles. How to make this more office-friendly? Get your bestie at work to join you and start a movement in your office.
🌬️Begin with a 2-Minute Breathing Exercise - Dirgha Pranayama or Three Part Breath

Start your day or take a midday break with a quick breathing practice. Dirgha Pranayama, or Three-Part Breath, involves inhaling deeply into three areas of the body: first into the belly, then the chest, and finally the collarbone. Begin by filling your belly with air, then let it rise into your chest and collarbone, and exhale in reverse order to release the breath. This simple exercise centres the mind and releases built-up tension. I personally practice this, and it came in very handy when I got the nervous jitters at the start of the retreat, and Janice and I practiced a couple of rounds and felt ready to face the day!
🧘Close Out with 5 Minutes of Meditation

At the end of your workday, take five minutes to meditate. Focus on your breath, let go of the day’s stresses, and give your mind the break it deserves. Come into your home and space with serenity and clarity. Remember, your home is not only your physical space but also your mental space, and we want to make sure that is clear of any clutter.

As the demands of modern work life increase, professionals are increasingly turning to yoga, meditation, and breathwork as essential tools for managing stress and enhancing well-being. These practices not only alleviate the physical discomfort associated with prolonged desk sitting but also improve mental clarity and emotional balance. By dedicating just a few minutes each day to these techniques, individuals can cultivate a healthier, more productive work environment.

🙏 We’d like to extend our special thanks to the brands and partners supporting designer’s wellbeing - Impact Acoustics & Interface without who this session wouldn’t have been possible as well as thank our yoga instructor Janice for sharing her wisdom of movement & breath with the retreat participants.

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[1] https://www.sciencedirect.com/science/article/abs/pii/S0168822712002082

[2] https://link.springer.com/article/10.1007/s11892-016-0797-4

[3] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0121159

[4] https://r.yogaalliance.org/About_Yoga/Scientific_Research_on_Yoga/Basic_Research/Physical_Health_and_Performance

[5] https://journals.lww.com/ijoy/fulltext/2020/13020/exploring_the_therapeutic_benefits_of_pranayama.3.aspx