Breathing Exercises for Front-Line Healthcare Workers
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Never has the need been greater for healthcare workers than in recent years. Healthcare professionals worldwide have spent countless days and nights working to keep all of us alive and healthy. With all of the giving that they do, it is equally, if not more, important that they receive adequate rest and care. Unfortunately, this is not the norm.
How Does Stress Affect Healthcare Workers?
In many studies and surveys completed in the past 5 years, healthcare workers have been found to be experiencing greater depression, anxiety, post-traumatic stress disorder (PTSD), moral injury, and emotional exhaustion. Since then, the load they bear has only increased due to staffing issues, increased hours and workload, and decreased pay and benefits, with the list ever increasing.
Mindfulness Can Help Prevent Burnout
While many of these effects, especially in the mental health category, can be difficult to measure and diagnose, the connection between emotional exhaustion and mindfulness opens up a new window in understanding and improving worker health status. Emotional exhaustion one of the most scientifically valid and well-tested markers in mental health and can provide more concrete results in responses from participants. Through this research, we can begin to learn more about the toll on the mental health of front-line healthcare workers and understand the stress burden they bear, paving the path to much needed help.
When Stress Overtakes the Workplace
In a study that monitored mental health markers of healthcare professionals from 2019-2021, it became evident that their already high burnout rates have increased even more. In September 2019, 31.8% of surveyed healthcare workers were experiencing emotional exhaustion, and by September 2021, that number had risen to 40.4%, remaining there even as the study concluded in January 2022. Research has shown that when emotional exhaustion is ongoing like this and/or is felt by multiple colleagues in a facility, it adds additional strain and raises overall exhaustion levels among all co-workers.
A study funded by the American Medical Association in 2021 found that 23.8% of physicians and 40% of nurses were planning to leave their field for non-retirement purposes within a year. Why are they leaving? Many are saying their work is negatively impacting their health, their facility has staffing problems, or that they don’t have sufficient workplace support to cope with work-related stressors.
How Stress Affects the Quality of Medical Care
All of these results trickle down and are affecting each of us. The breadth and depth of this was described by L. Casey Chosewood, MD, MPH, and director of the NIOSH Office for Total Worker Health:
“When nurses and other support personnel are under tremendous strain or not able to perform at optimal levels, or when staffing is inadequate, the impact flows both upstream to physicians who then face a heavier workload and loss of efficiency, and downstream impacting patient care and treatment outcomes.”
While some of the more complex problems facing the healthcare industry will undoubtedly take time and effort to solve, there are ways to improve the simple day-to-day functioning of healthcare workers and give them, in part, a way to recuperate and reset for the challenges ahead.
How to Recover from Burnout and Stress
Whenever we board a plane, the flight attendant kindly reminds us that, in the event of a breathing related emergency, we should put on our own mask first, before helping others. This advice applies on the ground as much as it does in the air, and can be taken both metaphorically and literally. Breathing is one of the most vital activities we do each day, and yet is generally overlooked and rarely focused on during a stressful day in a healthcare facility. When stress levels are high, healthcare professionals may not be able to simply walk away to decompress; however, they may be able to employ simple breathing and mindfulness techniques to help cope with the situation.
Benefits of Mindfulness and Breathwork
A meta-analysis of related studies has shown that mindfulness practice may help decrease negative health markers including anxiety, burnout, depression, and stress, while increasing positive health markers such as compassion, emotional intelligence and regulation, empathy, and feelings of well-being. Nearly all of these studies utilized a mindfulness-based stress reduction program, ranging from simple breathing exercises to more intensive 8-week programs. Results were seen in both types of programs, highlighting the fact that improvements can be made through small, daily activities.
Breathing Techniques for Healthcare Workers
Just as there are countless treatment options for injuries and illnesses, there are many techniques for mindfulness and breathing practices. Here, we share two evidence-based breathing exercises that can be used by front-line healthcare workers in times of stress as well as during downtime:
The 5:5 Breathing Ratio is a simple method of counting the breath – inhale for 5 seconds, then exhale for 5 seconds. Continuing this pattern of breathing equates to 6 breath cycles per minute, which has been shown to decrease anxiety and promote relaxation.
Diaphragmatic Breathing is a tested and proven method for improving health. Studied results include decreased cortisol levels, improved sustained attention, and increased positive affect. Begin by placing one hand on the chest and the other on the abdomen if desired. Slowly inhale through the nose, letting the abdomen rise while the chest remains still. This allows the diaphragm to pull down and the lungs to fully inflate. Begin to exhale through pursed lips, gently tightening the abdominal muscles as the diaphragm assists in pushing all remaining air out of the lungs.
By taking the time to breathe, healthcare workers and others can find temporary relief with the potential for lasting effects. Taking time to care for oneself is the predecessor to being able to take care of those around us. So take time to breathe – for you and for someone else.
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Related articles
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This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional. Please seek medical advice if you have any concerns about your health.