Every one of us could benefit from taking a few more minutes each day to reduce stress and take our body out of that ‘fight or flight’ response. Try each of these 1 minute techniques to feel calmer, more relaxed and healthier.
Deep breathing: take 1 minute to do this
As you inhale, let the abdomen rise and as you exhale, allow it to lower. Aim not to move the chest much and feel the breath come from right at the bottom of the lungs. Aim to count to 4 on each in breath and 6 on each out breath. Breathe this way for at least 1 minute and check yourself at points in the day to ensure your breath is deep and calm.
This will have short and long-term health benefits such as lower stress levels, stronger immune system, detoxification of the systems, higher energy levels and better sleep.
The Chin Lock Breathe: take 1 minute to do this
Breathe in through your nose then pause for a second or two and take the chin down towards the chest. Then bring the neck back up to centre as you breathe out through your nose. This stimulates the thyroid gland so it will increase your energy levels.
The ‘Ha’ breath: take 1 minute to do this
Breathe in through your nose as you raise your arms up above your head. As you breathe out through your mouth, bend forward and exaggerate the breath. This gets rid of any stale toxins and energises the body.
Progressive Muscle Relaxation: take 1 minute to do this
Go through each part of the body one by one, tensing and then relaxing each muscle. This helps with breath control and helps you distinguish between when muscles are tense and when they are relaxed.
Visualisation: take 1 minute to do this
Simply start with the deep breathing exercise and then visualise a relaxing scene or a place where you feel calm and safe and allow yourself to use all your senses to enjoy every detail of it.
This will slow down your heart rate, blood pressure and brain waves leaving you feeling calm and relaxed both short term and long term.
Meditation: take 1 minute to do this
Meditation is simply focusing on the here and the now and taking your attention to just one thing to concentrate the mind and allow it to have a mental rest from the stress of everyday life. Either just focus on your breathing, repeat a calming word or focus on a spot in front of you and let go of control of your gaze. Do this for at least 1 minute or as long as you have got.
If you would like a daily structured body Yoga, breath work, meditation, visualisation and wellness guide, try my Wellbeing Yoga App by searching ‘Danielle Collins’ on your App store or you can get the same content on DVD using my 10 Minute Natural Mood Lift DVD which is available on my Shop.