If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance – some in 5 minutes or less.
Chances are, your ever-growing to-do list doesn’t include one very important task: to RELAX.
But managing stress is critical to stay healthy, resilient, productive and happy! Think you don’t have time to unwind? Each of these stress-relieving tips can get you from OMG to OM in less than 15 minutes.
A few minutes of practice per day can help ease anxiety and stress. Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient. The process can be simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting – out loud or silently – a positive mantra such as “I feel at peace” or even just “OM.” Place one hand on your belly to synch the mantra with your breaths. Let any distracting thoughts float by like clouds. Modern Mantras we like inlcude:
Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. This can be done at your desk or if you prefer find a quiet private place. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. Slowly and Deeply. Aiming for a 10 second (6 breaths per minute)
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says Wellness Coach and Tonic Founder Becca Clayton.
You rush through lunch, hurry to your next appointment, race to finish one more thing on your agenda. Head to the shops, skip the gym….Now try something different: SLOW DOWN! “Take 5 minutes and focus on only one behaviour with awareness,”. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Get in tune with your senses what you hear see, smell…. Enjoy the texture and taste of each bite of food as you slowly chew. When you spend time in the moment and focus on your senses, you should feel the tension leave your body.
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back or sit with your feet on the floor. Start at the crown of your head and work your way down to your toes, noticing how each body part feels. “Become more aware of places you feel tight and / or loose without trying to change anything. Then for a few minutes imagine each deep breath flowing to that body part. Repeat this process as you move your focus down your body, paying close attention to sensations you feel in each body part. For help with this exercise and other relaxation tools contact us today for a FREE copy of our various downloads including A Holistic Way to Relax, Breathing for Relaxation and our Body Scan Exercise.
You don’t have to run in order to get a “gym-high” or adrenaline rush. All forms of exercise – from yoga to walking -can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs. As part of our FIT 4 BUSINESS programme we offer group sessions and lunch and learns of MOVING MORE and sitting less in the workplace, plus desk-ercise and also stretching routine for office staff.
On site massage is designed to invigorate and rejuvenate the client in a short space of time. It is intended to boost morale and relieve stress amongst hardworking staff, making it an ideal massage for use in the workplace.
When employees aren’t healthy, businesses experience lower productivity and high absenteeism or turn-over. FACT! Tight muscles as a result of sitting behind a desk all day can impede blood and lymph flow through the body. The result is decreased energy and susceptibility to repetitive stress injuries. Massage counters the circulatory problems inherent with office /sedentary work and offers an appreciated break for employees. 30 minutes of massage to the neck, back, arms and hands can improve circulation, restoring energy levels and helping keep the body injury free.
So, when you start feeling stressed, spend a few minutes reminding yourself what really matters. And pick one of the relaxation techniques above to ZAP that stress fast!
To find out more about how The Tonic Team can help youself, your colleagues, your staff and your organisation contact us today. Our team are ready to help and with great NEW offers are available in October, November and December on our Reward Days for new and our existing clients. https://www.choosetonic.co.uk/corporate-wellbeing/events-rewards/
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