Breathe, Center, Conquer: Simple Techniques to Manage Stress in Infection Prevention

IP Lifeline From Infection Control Today

We’ve all felt it. The day starts with the best intentions and a clear game plan. As infection preventionists (IPs), we often joke that we may begin our day with a plan, but by 9:00 AM, it has already gone sideways.

As IP professionals, we’re skilled at dodging, weaving, pivoting, and reprioritizing when needed. Sometimes, though, the relentless pace and constant pivoting can leave us feeling overwhelmed and lost. In those moments, we need tools to help us recenter and calm the chaos within so we can jump back into the fray.

When we feel overwhelmed or anxious, our bodies activate the fight-or-flight response. This natural survival mechanism, designed to prepare us for physical threats, can be triggered by the psychological stress of modern work. As a result, our bodies flood with hormones like adrenaline and cortisol, leading to physical symptoms like rapid heart rate, sweating, and difficulty concentrating. While this response can be helpful in acute danger, it can be disruptive and counterproductive in a work setting.

An infection preventionist fighting back.

(Image credit: Author with AI)

Navigating the demands of IP work can be particularly challenging. Heavy workloads, endless deadlines, and demanding colleagues can all contribute to increased stress levels. With so much on our plates, personally and professionally, our bodies sometimes need a moment to recalibrate. One of the simplest yet most powerful ways to find immediate relief is to focus on your breath. By doing so, we can deactivate our fight-or-flight response and return to a calm, focused state, ready to tackle the next challenge head-on.

Breathe and Weave

Breathing techniques are powerful because they can be practiced anywhere, are highly effective, and help shift our focus away from anxious thoughts, grounding us in the present moment. While all the following techniques can reduce anxiety and stress, I encourage you to experiment with each one to find what works best for you.

4-7-8 Breathing

4-7-8 Breathing

• Inhale slowly through your nose to the count of 4.
• Hold your breath to the count of 7.
• Exhale slowly through your nose to the count of 8.

*Repeat this cycle as many times as needed

Alternate Nasal Breathing

Yoga Practice called "nadi shodhana"

Alternate Nostril Breathing

• Sit comfortably with your spine straight.
• Close your right nostril with your right thumb and inhale through your left nostril.
• Close your left nostril with your ring finger, exhale through your right nostril, and then inhale through your right nostril.
• Close your right nostril and exhale through your left nostril.

*Repeat this cycle as many times as needed

In addition to breathing techniques, another effective method of calming the nervous system is grounding or the 5-4-3-2-1 technique. This is different from just focusing on your breathing technique. In addition to mindful breathing, it offers additional support to help ground you and redirect your mind to a task, not to your stress or anxiety. For those high-stress or anxiety situations, leveraging mindful breathing and a simple task is incredibly effective at helping you regain your footing and be present.

5-4-3-2-1- Grounding Technique

5-4-3-2-1 Technique

In addition to breathing techniques, another effective method to calm the nervous system is known as grounding or the 5-4-3-2-1 technique. It is different from breathing techniques but also very effective.

Start with taking deep breaths in through your nose and out through your mouth

• 5 things you see: Name 5 things around you, focusing on details like color, shape, and texture.
• 4 things you can touch: Touch 4 different objects and describe how they feel.
• 3 things you can hear: Listen for 3 different sounds and identify them.
• 2 things you can smell: Identify 2 different scents, whether it's the smell of your coffee or the fresh air outside.
• 1 thing you can taste: Taste something, like mint or a piece of gum, and focus on the flavor.

The Power of Breathing

Breathing techniques are effective in reducing anxiety because they directly influence the body's physiological response to stress. When we're anxious, our breathing often becomes shallow and rapid, leading to increased heart rate, muscle tension, and feelings of anxiety and being overwhelmed. We can activate the body's innate relaxation response by practicing deep, slow breathing. Deep breaths signal the body is not in immediate danger; it is safe to calm down.This signal then reduces the production of stress hormones like cortisol, allowing our heart rate and blood pressure to return to normal.

As IP professionals, we constantly juggle multiple priorities, adapt to change, and strive for excellence. By incorporating simple breathing techniques into our daily routines, we can empower ourselves to navigate challenges with greater ease and resilience. Remember, it’s not about perfection; it’s about progress. So, the next time you feel overwhelmed, take a moment to breathe, center yourself, and re-energize.