USBG Community

3 Simple Breathing Exercises to do on Your Work Break

By Amira Ansari posted 20 days ago


Photo by Fabian Møller on Unsplash

The USBG is always seeking original, exciting, and interesting posts on topics that are relevant to our members; anything ranging from personal experiences to chapter news and industry reviews; to health and wellness-related topics.

Because you're in the thick of it all, day-to-day, we know you have a lot to say! You’re the crème de la crème in the industry, and we are looking for your specific brilliance. If you’re a USBG member that wants to contribute to our online community in a more formal way, this is it!


The Health & Wellness committee is grateful to have @Jules Aron as a USBG Health & Wellness Committee Co-chair! Jules serves as a USBG Palm Beach chapter leader and has also been named “the wellness mixologist” by Women’s Health magazine.

She is known in our community as the beverage consultant and holistic nutritionist bridging the gap between mind, body, and spirit(s) for over a decade. She is the founder of The Healthy Bartender, the clean online cocktail destination, and is the author of five best-selling books, including the acclaimed cocktail book, Zen and Tonic, and her new book: Low Proof Happy Hour.

In this blog, Jules shares a few breathing exercises that may help not only to lower stress, but also increase overall comfort levels for those who need to wear a mask for long periods of time during shifts.

Our breath helps regulate our heart rate, blood pressure, skin temperature as well as digestion. It also affects our stress levels.

We breathe to send oxygen into the cells in our body, which need a constant supply of fresh air to produce energy and rid the body of toxins that can damage vital functions if not expelled.

Having to wear a mask for an entire work shift can be difficult. Maximize your breaks with these simple breathing exercises.

Photo by Gabriella Clare Marino on Unsplash


Belly breathing, also known as diaphragmatic breathing, may help you use your diaphragm properly

and increase your lung capacity. It is a great exercise to calm the mind and body during a work break.


  1. Start in a comfortable seating position.
  2. Place your hand on your abdomen.
  3. Inhale slowly and bring awareness to your hand as your belly expands with your breath.
  4. Exhale slowly and continue to notice your hand moving inward with the exhale.
    Continue this breathing sequence for at least ten breaths. Increase with practice.


This combination of stretching and intentional breathing is an ideal rejuvenator during a long shift.


  1. In a standing position, feet shoulders width apart, reach your arms over and around your head as you inhale.
  2. As you exhale, fold your body forward and drop your arms to reach the floor.
  3. On the inhale slowly roll the spine up, one vertebrae at a time, until you reach a standing position.
  4. Move and breathe slowly and intentionally.
  5. Repeat 10 times.


Photo by Brett Jordan on Unsplash


Alternate nostril breathing, also known as nadi shodhana pranayama in Sanskrit, is a great way to bring a relaxed focus to the body when you need an uplifting break.


  1. Start in a comfortable seated position.
  2. Using your dominant hand, bring your pinkie finger and thumb out while curling in the other fingers.
  3. Use your thumb to close your right nostril and inhale deeply through your left nostril.
  4. Hold your breath at the top.
  5. Switch and use your pinkie finger to close the left nostril while you exhale slowly through the right nostril.
  6. Inhale through the right nostril and hold while you close the right nostril and exhale through the left nostril.
  7. Repeat 10 times.


Take the time to experiment with different types of breathing techniques to find the ones that work best for you and discover the benefit of incorporating intentional breathing during your work shift.


If you have any tips/resources for the Health & Wellness committee, please CLICK HERE to submit them.