There’s never time to relax. That’s why we need quick and effective techniques to relax muscles and mind whenever we feel the need.
Our lives are divided between home, work, and leisure, and leisurely idling is just a distant memory.
When we manage to carve out some space, there are activities to follow, meetings with friends, dinners or lunches where things are done.
Always lively and ready, we forget a fundamental piece to feel good: breathing.
And indeed, it is precisely through breathing that even in unsuspected moments we can enjoy a few minutes of pure relaxation.
We give you some foolproof techniques to relax (even at the office).
3 Easy and Effective Techniques to Relax
The square breathing technique
It’s a breathing technique that makes you feel more relaxed but also more focused.
It’s perfect for the office because you can do the exercise before a meeting or a meeting with your boss and you’ll also feel clearer.
The square involves four phases: inhale for five seconds, hold your breath for five seconds, exhale for five seconds, and hold your breath again for another five seconds.
Each phase makes up one side of the square so while you respect the timing you can imagine walking around the perimeter and it will be easier to perform.
The 4-7-8 method to relax
This method is perfect for the office because it ensures very quickly relaxing mind and body.
The first thing to do is to assume a comfortable position, straight but relaxed back and feet firmly planted on the ground.
Then take a deep breath and throw out all the air you have in your lungs.
Now, with your mouth closed, inhale for 4 seconds and hold your breath for 7 seconds. Then exhale through your mouth for 8 seconds.
If you want to relax deeply, do it twice; if you want to fall asleep, do it three times.
But don’t get caught by your boss.
Stretching to relax
Tension, anxiety, and stress are mostly bodily sensations and affect the muscles.
What you can do to loosen up your body are small controlled stretching movements that will help you release tension.
For example, detach your tongue from the palate, notice the tension in your jaw and relax it, focus on your shoulders and with a deep breath lower them.
You can also make circular movements with your ankles, stretch upward first one arm and then the other, stretch your legs forward while sitting on your desk chair.
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This article first appeared on Grazia.it – Author: Elisa Castellano
