With how hectic life can get, sometimes it’s hard to remember to stop and take a breath. However, this is essential to keeping a level head. Fortunately, there are ways to calm spiritually as well as physically in a fast manner.
Consider these tips from the New York Meditation Center to achieve a sense of calm in under one minute.
1. Catch Your Breath
Close your eyes, and repeat this three times: from your diaphragm, inhale deeply for three seconds and then exhale for three seconds.
2. Pectoral Door Stretch
Using the edge of a doorframe, place your elbow and forearm at just below shoulder height and press your chest forward. Hold for 3 – 5 seconds, and then repeat three times with each arm.
3. Breath in Positivity
Picture in your mind’s eye something you positive you want to feel or experience, even if it’s hard to grasp just yet. For example, while breathing, tell yourself that you are beautiful and special or that you will land that job interview that is coming up. Close your eyes, breathe, and speak the words to yourself. It will do you good.
4. Check Your Posture
Sit up tall, lifting your head and focusing on allowing your shoulder blades to touch. Once they do, shift them down as far as possible and hold this for five seconds. Release, and repeat.
5. Wall Angel Exercise
Sit down on the floor with your back to the wall. Place your hands at your sides, and then lift your arms to make a “T”. Raise your hands further, if you wish, so long as your back remains flat against the wall.
6. Take a Break to Relax
Lay back flat on the floor. Bend your knees, inhale deeply, and envision you are melting into the floor as you let yourself reach relaxation.
7. Release Tension in the Muscles
If your muscles feel tight, roll a tennis ball on the area or hold it there. Be careful not to do this on areas of bone or tendons. Do this for five seconds per area. This is an especially good way to relieve tension that is caught in the shoulders.
8. Assistance with Tension Headaches
Experiencing a tension headache? Focus on your jaw. Unclench your teeth and let your jaw reach a state of relaxation. Those who experience headaches regularly can benefit from focusing on just how much tension the jaw can acquire. Placing a child-size ice pack on the jaw can also assist with relieving the pain of a tension headache.
9. Go for a Walk
Get off your chair and take a little lap around your desk. Or, take a small walk to the water cooler for a drink. Keeping your body moving can aid circulation and break up the monotony of sitting in one place for too long, especially in front of a screen.