Breathe Your Way to Better Health: Essential Techniques for Business Travelers

In the hectic world of business travel, the pressure to perform at your best can take a toll on your physical and mental well-being. There is little down time to yourself, making one of the greatest productivity hacks, rest, a fleeting thought!

But did you know that simple breathing techniques can be your secret weapon for maintaining health, focus, and productivity while on the go? Yep, you heard that right. The activity that your body already does to keep us alive if actually a powerful tool to get your mind right, even in the hectic pace of business travel!

On a plane? Try some breathing exercises. 

Waiting in the lobby for a client? Breathing can calm you!

No kids running and screaming around? Well, isn’t travel just the perfect time for some peace and quiet… and breathing!

Just to clarify, we know that you have to breath to keep living. We’re not talking about the involuntary act of breathing to take you to the benefits of what we’re talking about. It’s intentional breathing exercises that bring you into a present moment with your breath. In this blog post, we’ll explore important breathing techniques that offer numerous benefits to business travelers. Read on to discover how a few mindful breaths can transform your travel experience!


The Power of Breathing Techniques


Before diving into specific techniques, it’s crucial to understand why breathing matters. Deep, intentional breathing has a profound impact on our physical and mental health. Here are some key reasons why it’s essential:

Stress Reduction: Deep breathing triggers the relaxation response, lowering stress hormones like cortisol. This can help you stay calm in stressful travel situations.

Improved Focus: Proper breathing can enhance your concentration and cognitive function, which is invaluable for business travelers facing tight schedules and important meetings.

Enhanced Energy: Breathing techniques can oxygenate your body, providing an energy boost and reducing fatigue during long journeys.

Better Digestion: Deep breaths can help with digestion by promoting the relaxation of the gastrointestinal muscles and reducing bloating or discomfort.

Sleep Quality: Breathing exercises can aid in falling asleep faster and achieving a more restful night’s sleep, especially when dealing with jet lag or irregular schedules.

Fix Poor Posture: Breathing exercises can assist in our attempts to regaining our proper posture. Breathing assists in this by: activating the core, aligning the spine, reducing muscle tension, bringing awareness to posture, preventing forward head posture, balancing chest and abdominal expansion, enhancing lung capacity, and reducing stress! Posture is a huge part of our lives, and essential to getting right when on the road. Want to learn more? Check out our blog The Power of Good Posture: Overcoming Travel Challenges.


Essential Breathing Techniques for Business Travelers


  • Box Breathing:

Inhale for a count of four.

Hold the breath for a count of four.

Exhale for a count of four.

Hold for a count of four.

Repeat for a few minutes to regain composure during stressful moments.


  • Deep Belly Breathing:

Place one hand on your chest and the other on your abdomen.

Inhale deeply through your nose, expanding your diaphragm and pushing your hand on your abdomen outward.

Exhale slowly through your mouth, emptying your lungs and drawing your navel toward your spine.

Repeat for several breath cycles to calm your nervous system.

  • Alternate Nostril Breathing:

Close off one nostril with your thumb and inhale through the other.

Close the inhaled nostril with your ring finger, and release your thumb to exhale through the opposite nostril.

Switch nostrils and repeat. This technique balances energy and enhances focus.


  • 4-7-8 Breathing:

Inhale through your nose for a count of four.

Hold your breath for a count of seven.

Exhale slowly through your mouth for a count of eight.

Practice this technique before sleep or to reduce anxiety.


Benefits of Breathing Techniques for Business Travelers

Stress Management: Business travel often brings stress; these techniques help you stay composed during delays, meetings, or presentations.

Enhanced Focus: Deep breathing can boost your concentration and cognitive abilities, making it easier to stay on top of your tasks.

Reduced Fatigue: Improved oxygen intake from deep breathing keeps your energy levels up, even on long trips.

Better Sleep: These techniques can help combat jet lag and ensure you get a good night’s sleep, vital for peak performance.

Digestive Comfort: Breathing exercises prevent gastrointestinal discomfort, so you can enjoy your meals and maintain good health.


In the fast-paced world of business travel, maintaining your health and well-being is crucial. Breathing techniques offer a simple yet powerful solution to cope with the challenges of life on the road. By incorporating these practices into your daily routine, you can stay calm, focused, and energized, ensuring that your business travels are not only successful but also enjoyable. So, take a moment to breathe deeply and discover the transformative benefits of mindful breathing!

Want more?

You might also be interested in…

The Power of Good Posture: Overcoming Travel Challenges

The Power of Good Posture: Overcoming Travel Challenges

In our fast-paced world, we often find ourselves sacrificing good posture for the sake of convenience. Whether it's hunching over a laptop, slouching in front of a screen, or enduring long hours of travel, poor posture has become a widespread issue. A pandemic if we...

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.



* Free access to the first HA ebook ($9.99 value)

* Access to our bi-weekly newsletter

 We're pumped to have you in the HA community!

You have Successfully Subscribed!