How Poor Breathing Is Draining Your Energy at Work

Expert Tips
Fitness
The Buzz Nepal
January 27 , 2026

If you sit at a desk most of the day and feel tired, stiff, or foggy by evening, don’t freak out. It’s not that you’re broken, and it’s probably not just bad sleep. It’s how you’re breathing.

Why Sitting All Day Sucks for Your Breath and Energy

When we sit for hours, breathing gets shallow without us noticing. Shoulders creep up, the
chest does all the work, and the body stays slightly stressed all day long. Even if you’re “just
working,” your nervous system thinks something urgent is always happening. That’s why you can feel exhausted without doing anything physical.

Your diaphragm is meant to help you stay upright, relaxed, and supported. When it’s not
doing its job, tension shows up in your neck, lower back, and hips.

Nose Breathing: The Everyday Superpower

Breathing through your nose slows everything down. It helps your brain get oxygen more
efficiently and tells your body it’s safe to relax. It’s like flipping your body’s “calm” switch.

Meanwhile, mouth breathing at your desk is like holding the accelerator while your car is parked. All rev, no go.

Try This Quick Reset Anywhere

Sit up tall with your feet flat
Inhale slowly through your nose for 4 seconds
Exhale through your nose for 6–8 seconds
Do this for a few cycles and notice the difference.

Better breathing during the day means more energy after work, less stiffness, and better
sleep at night. So next time you reach for that coffee… try breathing first. You might not need another cup. You just need to breathe better.

About the Author

Anuraag Bhetwal is a certified fitness coach, Hyrox athlete, and co-founder of Meltdown Nepal. He is dedicated to making fitness accessible, sustainable, and empowering for all ages.
Email: anuraagbhet@gmail.com
Instagram: @anuraagbhetwal