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Published on September 11, 2019

3 Deep Breathing Exercises to Relax and Reduce Stress

3 Deep Breathing Exercises to Relax and Reduce Stress

I practice breathing for 18 years and I put the question: Why is deep breathing good for you?

Deep breathing and normal breathing are worlds apart. While normal breathing happens autonomously and most of the time unconsciously, deep breathing must be forced to happen. How can you relax to reduce stress by forcing the breathing? In my seminars on breathing movements and strategies that cover philosophical and psychological aspects of breath, deep breathing is not forced but gently activated, in a way controlled.[1]

Gently activating breathing is crucial and effective element which you’ll experience in the breathing exercises that follow. But before we begin, let’s start with some facts and numbers about breathing, to better visualize the structure of the exercises and connect to deep breathing easier.

The adult’s normal breathing (tidal volume) is about ½ liter of air and that is only about 10% of the total lung capacity (TLC) which is some 5 ½ – 6 liters of air.[2] That means that, there is about ten times more volume in the lungs which can be activated through deep breathing.

The fact that we have the tenfold capacity of air in our lungs brings us to the idea and purpose of deep breathing. We apply deep breathing technique because we want to reach the vital capacity of the lungs. The vital capacity (VC) is the sum of the expiration reserve volume (ERC) + tidal volume (TV) + inspirational reserve volume (IRV) as shown on the picture below:

    Activating the vital capacity through deep breathing increases oxygen supply and creates more energy in the body. This is the beginning of the improvement of our overall health.

    That’s why deep breathing is good for you – it supplies oxygen throughout the total lung capacity (TLC) thus, strengthens the cardiovascular system and the nervous system among other bodily systems[3] but under one condition: make your progress go slowly and your deep breathing also slowly. The effect is physical and mental health.

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    Here let’s learn about the 3 deep breathing exercises that can help you feel better:

    1. Effortless Relaxation through Exhalation

    You can do this first deep breathing exercises wherever you are sitting steadily and comfortably. Even if you feel distressed, it’s fine, you will get stabilized as you perform the exercise. The timing of the tidal volume (TV) of half a liter of air would be about 1.5 to 2 seconds for performing the inhalation and about the same for the exhalation.

    Now we will extend the exhalation to 6 seconds, using the tidal volume + expiratory reserve volume:

    1. Make sure your spine is straight and your chest open so you can breathe freely. Place your palms on your thighs.
    2. Feel whatever energy or tension is flowing through your body.
    3. Effortlessly exhale counting to 6 focusing on the airflow leaving your chest.
    4. Effortlessly inhale counting to 4.
    5. Gently activate your breath extending the exhalation (without forcing the breath) counting to 6. This time your inhalation will go a bit deeper and faster, and that’s fine.
    6. Inhale effortlessly counting to 4 (doesn’t matter if the airflow is a bit faster)
    7. Exhale effortlessly counting to 6 and feel all tension leaving your body. While exhaling effortlessly, feel the relaxation flowing out of your chest through your hands spreading through your whole body.
    8. Inhale effortlessly counting to 4.
    9. Exhale and feel the relaxation spreading throughout your head and to your whole body.

    Quick Results through Attention to Exhalation

    Did you know that stress negatively influences attention performance?[4]

    Paying close attention to deep exhalation is the recipe for relaxation. While performing this exercise, there are no stressors that can agitate your nervous system or aggravate you, because your attention is focused on your exhalation. With this breathing exercise, you reduce your breathing frequency from the normal approximate 20 breaths per minute down to 6 breaths per minute.

    This way you exhale the air from the lower part of the lungs which normally isn’t recirculated. The substantial reduction of breaths results in calming of the nervous system and delivers the following benefits:

    • Reduces energy loss
    • Reduces stress in the body by lowering the stress hormone cortisol
    • Lowers heart rate
    • Lowers blood pressure
    • Increases blood’s oxygen level
    • Cleanses the blood of carbon dioxide and other harmful gases

    Do this deep breathing exercise at least three times a day for five minutes! I will give a few more tips for the optimal workout of all three deep breathing exercises at the end of the article.

    2. Energy through Inhalation

    Let’s move forward to the next deep breathing exercise. In this significant exercise, we’ll focus on a very valuable moment – building up energy through inhalation. The energy is a crucial physiological value for the development of anything. This exercise must be performed on empty stomach. Get ready, stand up on your feet and:

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    1. Make sure your spine is straight and your chest open so you can breathe freely.
    2. Effortlessly exhale feeling the relaxation in the body.
    3. Effortlessly inhale so your stomach expands (count to 4) and continue gently.
    4. Gently activate your inhalation counting (4-8) so your chest slowly open. This inhalation should be about 60-70% of your total inspiratory capacity.
    5. Effortlessly exhale focusing on the energy that has built up through the inhalation.
    6. Repeat step 4, gently inhaling extending to 80-90% of your total inspiratory capacity counting to 10 opening the chest more this time.
    7. Effortlessly exhale letting all your created energy flow into your fists.
    8. Gently inhale activating 100% of your total inspiratory capacity counting to 12 (or more if your capacity allows you) opening the chest maximally. Feel the energy, the strength that has built up within your body. Feel your vitality.

    Once you’ve reached step 8, repeat this deep breathing movement (on empty stomach) for only (and slowly, in order to prevent hyperventilation) five minutes at the beginning. Create your own rhythm (speed and depth) of breathing. Your energy and vitality will significantly improve.

    Feeling Vitalized While Breathing

    There are two kinds of deep breathing: slow and fast. I put slow first because it cannot hurt you, it’s safe, soothing and peaceful. It is of meditative nature: subtle, profound and insightful. The fast breathing is of aerobic nature: invigorating, reviving and energetic.

    This doesn’t mean that you cannot experience characteristics from the fast breathing when breathing slow or the other way around. When you advance with the deep breathing exercises, you’ll be able to experience all physical and mental energies.

    Some of them (like creativity or patience for example) will appear not as intense as others, but through constantly practicing this breathing, you will feel their intensity increase. The two main benefits of deep breathing are:

    • Peacefulness = Joy
    • Energy = Vitality

    All other benefits come out of these two. To be insightful and intuitive, you must be patient and observant; and patience and observance develop through peacefulness. To be resilient and versatile, you must be strong and flexible; and strength and flexibility develop through vitality.

    Another great benefit from this deep breathing exercise is that it’s a valuable tool to deal with depression and overcome anxiety in case you experience moments of depressive state of mind. These tools for which I write extensively in my book About the Power of Breath, deliver a systematic mental approach with effective results.

    3. Relaxation through Exhalation + Energy through Inhalation

    The third deep breathing exercise is about experimenting, experiencing and becoming the expert of your breathing.

    Combine the first breathing exercise with the second one and create rhythm of breathing that will harmonize your relaxation and vitality. This time, don’t count but just connect 100% with the flow of your breath:

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    1. Exhale effortlessly, gently activating your expiratory reserve volume (ERV) and expelling all the air out of your lungs. Go very slow without any pressure, thus create relaxation. This movement turns instantly into peacefulness.
    2. Inhale effortlessly, gently activating your inspiratory reserve volume (IRV) filling it gradually from 60-70% up to 100% with air. Inhaling very slow, light pressure will build up automatically as you fill the lungs with air – but this pressure is pure energy.

    Balanced combination of this deep breathing is how you reduce stress, relax and energize your body and mind. Advancing with this breathing technique, you start to develop all mental skills you want to achieve. And in the meantime:

    • If you feel too stressed and want to reduce your stress, just apply the first deep exhalation exercise in order to calm down and relax.
    • If you feel down and powerless, apply the second inhalation exercise in order to regain your energy and vitalize your whole body.
    • If you feel just fine, then apply the third deep breathing exercise which will have the effect of the first two exercises and also prepare you to work on and develop your physiological and mental qualities.

    Which is the Best Breathing Exercise?

    Is there such a thing as the best breathing exercise?

    If I tell you that the best breathing exercise is the “4-7-8 Breathing Technique,” would you agree? Many people think of it as the best breathing exercise for sleep: inhale counting to 4, retain the breath counting to 7 and exhale counting to 8.

    And indeed this breathing pattern calms so much to the point of falling asleep pretty quickly. That’s a great benefit but, in our case here, we don’t want to merely fall asleep with a deep breathing exercise – we want to learn how to relax, build up energy and reduce stress in the midst of our dynamic daily life.

    Although the question for the best breathing exercise is too general and relative, I am happy to tell you that we have the right answer here:

    The best breathing exercise is the one that suits you the best according to your present state of being. So I encourage you to experiment with the deep breathing techniques above and find the best rhythm for you.

    Final Thoughts

    You’re probably wondering (as my students and clients do): How long and how often this deep breathing has to be practiced in order to be effective?

    Physiologically, the effect is immediate, you can feel the relaxation in your body instantly after the first effortless deep exhalation.

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    Mentally, it is impossible to give the right answer as it depends on your present mental outlook. For each one of us, the effect and result would be different. The truth is, the more you repeat the deep breathing, the more mental energies you will identify and less sensitive you’ll be to stress.

    Tip:

    If you’re a beginner, develop a rhythm and alternatively, create a routine by doing the exercises in the morning right after waking up, before lunch and before going to sleep, each one for five minutes (15 minutes all together). Once you have adapted to this rhythm, you can double the repetition and also the timing (making it 30 minutes 6 times a day). Just do it everywhere and any time.

    Do this for a month and you’ll be amazed by the improvement of your energy and your confidence .

    Personally, I do it literally all the time. My deep breathing has become my normal breathing.

    Breathing – the ultimate life force, bestows you with health, beauty and joy. Breathe deeply, consciously and lovingly and, you’ll get the rhythm of peacefulness and vitality which will eliminate stress entirely. I salute the spirit in you!

    More About Reducing Stress

    Featured photo credit: Amandine Lerbscher via unsplash.com

    Reference

    [1] Harvard Medical School: Relaxation techniques – breath control
    [2] Science Direct: Lung Capacity
    [3] Harvard Medical School: Interval Training
    [4] Frontiers in Behavioral Neuroscience: The influence of acute stress on attention mechanisms and its electrophysiological correlates

    More by this author

    Marcin Gil

    Marcin is a spiritual being just like anyone challenging to uncover what we already have โ€“ spiritual freedom.

    How to Reduce Mental Stress Quickly (And Naturally) relaxation techniques 6 Relaxation Techniques to Calm Your Busy Mind How to Learn Yoga (The Beginner’s Guide) How to Stop Feeling Guilty and Move on from the Past 7 Beginner Yoga Exercises for Men to Increase Mobility

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    Last Updated on March 30, 2020

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Feeling tired all the time?

    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

    What Happens When You’re Too Tired

    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

    Here are some common examples of what happens when you’re feeling tired:[3]

    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
    • You may find it more difficult to exercise or to perform any type of athletic activity.
    • Your immune system may weaken causing you to pick up infections more easily.
    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

    Are you saying that feeling tired can make me overweight?

    Unfortunately, yes!

    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

    Why Are you Feeling Tired All the Time?

    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

    Here’s a quick overview of each root cause of feeling tired all of the time:

    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

    Feeling Tired vs Being Fatigued

    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

    Tiredness is primarily about lack of sleep.

    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

    Symptoms of fatigue include:

    • Difficulty concentrating
    • Low stamina
    • Difficulty sleeping
    • Anxiety
    • Low motivation

    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

    How Much Sleep Is Enough?

    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

    So, quantity and quality do matter when it comes to sleep.

    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

    4 Simple Changes to Reduce Fatigue

    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
    2. Exercising regularly
    3. Using stressbusters
    4. Creating a bedtime routine to sleep better

    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

    In addition, I lost two inches off my waist and looked and felt better than ever.

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    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

    • L is for Lifestyle and means living healthy including getting enough sleep.
    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
    • A is for Attitude and means thinking positive and reducing stress whenever possible.
    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

    And yes, there does seem to be an important correlation between being lean and feeling rested.

    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

    L — Living Healthy

    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

    1. Unplug

    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

    2. Unwind

    Do something to relax.

    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

    3. Get Comfortable

    Ensure your bed is comfortable and your room is set up for sleep.

    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

    Also, it’s ideal if your bedroom is dark and there is no noise.

    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

    E — Exercise

    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

    That’s what happened in my case.

    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

    As part of my lifestyle upgrade, I knew I needed to move more.

    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

    That made sense to me.

    So, I decided to swim.

    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

    A — Attitude

    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

    Do you want to know what that master stress-busting technique was?

    Breathing.

    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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    Here’s how you do “Long-Exhale Breathing”:

    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
    3. Hold your breath while you count to 7 mentally and enjoy the stillness
    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

    This type of “long-exhale breathing” is scientifically proven to reduce stress.

    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

    Plus, this is a great technique for helping you get to sleep, too.

    N — Nutrition

    Diet is vital for beating fatigue – after all, food is your main source of energy.

    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

    Here’re 9 simple diet swaps you can make today:

    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

    The Bottom Line

    If you are tired of feeling tired, then there is tremendous hope.

    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

    • Enough High-Quality Sleep with Bedtime Routine
    • Regular Exercise You Love
    • Stress Reduction with Long-Exhale Breathing
    • Fatigue-Reducing Diet

    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

    More Tips to Help You Rest Better

    Featured photo credit: Cris Saur via unsplash.com

    Reference

    [1] YouGov: Two-fifths of Americans are tired most of the week
    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
    [3] The New York Times: Why Are We So Freaking Tired?
    [4] Mayo Clinic: Chronic fatigue syndrome
    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
    [7] American Psychological Association: Getting a Good Night’s Sleep
    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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