Stress busters you can reach for any time.
Dial down stress before an important meeting,calm yourself while driving, keep cool when faced with situations or people you find irritating or scary. These proven breathing, body-scanning exercises work.
One Minute Stress Buster
Place your hand on your belly beneath your navel so you can feel it rise and fall as you breathe. Take a long slow deep in-breath through you nose. Notice the sound of the air in your throat. Hold you breath for a count of three. Exhale forcefully through your mouth with pursed lips. Repeat 5 times.
Two Minute Stress Buster
Starting with the number 10, take one complete breath, inhaling and exhaling through your nose slowly and deeply, keeping your hand on your belly just below the navel to increase awareness. For example, breathe in deeply, repeating silently, “ten, ten, ten.” Breathe out slowly and deeply repeating “ten, ten, ten.” On your next breath, say “nine”, and so on. When you reach zero, you will feel relaxed. Repeat if desired.
Three Minute Relaxer
Take a break and check your body for tension. Relax your facial muscles and allow your jaw to open slightly like a bored teenager. Let your shoulders drop. Let your arms fall to your sides and droop like thirsty plants. Allow your hands to loosen so there are spaces between your fingers.
Uncross your legs or ankles. Notice your butt and thighs sinking into your chair. Feel your shins and calves become heavier. Imagine your feet connecting you to the floor. Gently repeat the word, “relax.”
Notice you natural breath sensations softly, gently, and without judgement or any need to change them. Let your mind open and thoughts drift. If you have time get up and walk slowly to the bathroom and back.