Dr. Shriram Nene's doorway technique helps reduce work stress at home

Stressed After Work? Dr. Shriram Nene Suggests This Simple Technique Before Entering Your Home

For many, the stress of a long workday doesn’t end when they leave the office. To help manage this, Dr. Shriram Nene, a cardiovascular surgeon, recommends a quick and effective ritual he calls the “doorway decompression technique.” This one-minute practice, which he shared in a post on X (formerly Twitter), involves a simple breathing exercise designed to create a mental boundary between the demands of the day and the relaxation of home life.

The technique is straightforward: before stepping into your home, pause at the door and take six slow breaths. Inhale for four counts and exhale for six. Dr. Nene emphasizes that this small pause can significantly influence your mood, sleep, and the energy you bring to your loved ones. “The way you transition from stress to rest can shape your evening,” he wrote.

Experts agree that such a practice can be beneficial. Dr. (Col) Vijay Dutta, Director of Internal Medicine and Respiratory Services at ISIC Multispeciality Hospital, explains that this brief pause helps create a mental break between work and personal life. “Even a minute of intentional breathing may reduce feelings of tension and help someone enter their home feeling calmer and more present,” he says.

The technique is particularly effective because stress often leads to shallow, rapid breathing. Slow, controlled breaths help counteract this by calming the body and reducing physical symptoms of stress. Dr. Samir Garde, Director of Pulmonology and Lung Transplant at Gleneagles Hospital, highlights that such breathing can regulate oxygen exchange, slow the heart rate, and reduce muscle tension, creating a sense of calm.

According to Dr. Dutta, the practice activates the parasympathetic nervous system, also known as the “rest and digest” system, which helps the body shift away from a stress response to a more relaxed state. This calming effect is backed by scientific research, making it more than just a placebo.

While the doorway decompression technique isn’t a solution for chronic stress, it can serve as a useful habit for setting a boundary between work and home life. Its simplicity—requiring less than a minute and no equipment—makes it an accessible and effective tool for stress management. As Dr. Nene aptly puts it, “Tiny rituals. Big impact.”

Disclaimer: Always consult your healthcare provider before starting any new routine.