Effects of Mindful Breathing Techniques on Work-Related Stress

Abstract

Work-related stress is a widespread problem among young adults, frequently intensified by job insecurity and the challenges of managing personal and work obligations. This study assesses the efficacy of three mindfulness breathing techniques, diaphragmatic breathing, box breathing, and alternate nostril breathing, in reducing stress levels among young, employed individuals aged 18 to 35. The study was carried out in the Klang Valley region of Malaysia. It utilized a quantitative approach and employed structured online questionnaires that were distributed to 390 participants. The data was analyzed using SPSS, which involved the use of descriptive statistics, paired t-tests, and Spearman's rank correlation. The results suggest that both box breathing and alternative nostril breathing have a considerable impact on reducing stress levels. Furthermore, there is a strong negative relationship between the frequency of practicing these techniques and the amount of stress reduction experienced. The study found that box breathing resulted in a mean stress reduction difference of 0.448 (t = 5.436, p < 0.001), whereas alternate nostril breathing had a mean difference of 0.383 (t = 4.999, p < 0.001). Diaphragmatic breathing yielded inconsistent outcomes, with an average deviation of 0.110 (t= 1.685, p > 0.05) and a moderate inverse correlation. This indicates that the effectiveness of diaphragmatic breathing varies depending on an individual's skill level and period of practice. This study emphasizes the potential of mindfulness breathing methods as non-pharmacological therapies for effectively controlling work-related stress. It emphasizes the significance of integrating these methods into workplace wellness initiatives to improve employee welfare and efficiency. The study's constraints, such as the use of self-reported data and convenience sampling, indicate areas for future investigation, highlighting the importance of longitudinal studies and diverse participant populations to examine the lasting advantages and wider relevance of these interventions.