5 ways to relax - even if you can’t take a break!
I talk to so many people that have tried to do meditation or relaxation exercises but find themselves overwhelmed with trying to find the time, space and quiet to do a 20 minute exercise. The good news is you don’t need a long stretch of time to practice relaxation or mindfulness! Here are some ways to incorporate relaxation into your day even if you can’t take time for yourself.
1. Deep Breathing:
Instructions: Take a long, slow, deep breath in through your nose, briefly pause, then exhale slowly through your mouth pushing all of the air out.
How to do it when busy: Try taking a deep breath at the same time you do something else throughout the day. For example, every time you check your phone, send an email, take a drink of water, or walk from one area to another.
Benefits: Deep breaths tell your parasympathetic nervous system to kick in! This helps relax your muscles, improve concentration and slow your thoughts.
2. Progressive Muscle Relaxation:
Instructions: Tense a muscle group (like your shoulders) for 5-10 seconds and then releasing. Move through your feet, legs, abdomen, chest, arms, and finally your face.
How to do it when busy: Notice what muscles are often tense for you. For many people this may be their shoulders, upper back or feet. Pick one muscle group to tense and relax - you don’t have to go through your whole body! Also, you can pair this with an activity that you do throughout the day like get up from a chair, check your phone or have a drink of water.
Benefits: This helps reduce muscle tension which can help slow breathing, reduce soreness and helps you feel less tired.
3. Mindfulness Meditation:
Instructions: Bring your attention to your current task, whether it's typing, eating, or talking on the phone. Fully engage with what you are doing, noticing every sensation. You will have thoughts passing through your mind that may distract you - that’s ok and normal! Just gently bring your attention back to what you want to focus on. Remember, those distracting thoughts are like weights when you are at the gym - they help you strengthen your skills at mindfulness!
How to do it when busy: You can practice mindfulness even while working or doing every day tasks. Mindfulness during eating, showering or walking can often be especially enjoyable.
Benefits: Mindfulness can reduce stress, improve focus, and with practice, can help you manage worries .
4. Stretching/movement:
Instructions: Try neck rolls, shoulder stretches, and seated twists. You can also do jumping jacks, running in place or jumping.
How to do it when busy: Incorporate simple stretches and movement into your work routine. If you are in a busy, crowded or quiet space, you may want to start with smaller movements while you are working. If you are in a more private space you can do whatever stretches or movements you enjoy. If you are with friends or family - you can do larger movements together!
Benefits: Movement can alleviate physical tension and improve posture.
5. Grounding:
Instructions: Use any of your five senses (touch, sight, sound, smell and taste) to remind you that you are in the present moment. Let any worried thoughts pass through your mind and focus on your current surroundings.
How to do it when busy: There are many ways to incorporate this into your work or home activities! Touch the chair you are sitting on and notice the feel of the fabric, if it is warm or cool. You can touch a cold glass of water or a cold pack, paying attention to how it feels on your fingers. Notice the painting on the wall, including any textures, colors or details. Notice any ambient noises or listen to music. Eat something with a strong or interesting flavor like mints, sour candies or something sweet while noticing the taste, texture and smell.
Benefits: Promotes relaxation, reduces stress, and interrupts worried thoughts.
Remember, these relaxation techniques can be integrated into your daily routine, helping you stay calm and focused even during the busiest of days. By prioritizing self-care and practicing these exercises without taking a break, you can enhance your overall well-being and productivity.