5 ways to take breaks at work or at home

Our mind and our body benefit from taking breaks again and again. When you have read my blog about the Ultradian Healing Response, you know, whether you wade through emails, take care of children, immerse yourself in a passion project or design your yoga exercise sequence at home, take a break every 90 minutes, help us to keep information and become more productive, no matter what the task includes. Man has developed to interact with many different stimuli all day (not only to stare on a screen for hours ...).

take a deep breath

Imagine the scene: You sit at your desk all day and tap, click and scroll, and when you are finally finished, you will feel a little foggy and tired and maybe even dazed. A large part of the tiredness or even the brain side, which some of us feel after a long time of work, is due to a lack of proper breathing, which reduces the oxygen content and a non -optimal condition arises in body and brain. To prevent brain fog or to remedy the slump after work in a natural way, just take a moment to breathe for a moment. Set a timer for about 90 minutes so that you know that you take a break after a worksheet and then grab a

pillow or Zabuton and sit comfortably with an extended spine. Books like The power of the breath from Swami Saradananda and (link away) are full of simple and effective breathing techniques, including Nadi Shodhana or "alternative nostril". As you sit comfortably, close your right nostril with your right thumb and breathe in through the left. Stop and press the nostrils gently with your thumb and ring finger, then open your right nostril and breathe out. Next, close the left side and simply breathe in through the right nostril, close and breathe out through the left. Repeat this for a few minutes to restore your energy and attention. If you want to make sure that you better breathe through your nose all day (which has many advantages), practice using a NETI pot to reduce a clogged nose and sinuses.

move & stretch

Maybe you will take a morning walk or a lunch run, or maybe you will take a small training session between the meetings and go to the gym after work. In nature, however, we would move a lot more than to go from the office to the bathroom or the cafeteria all day. This does not mean that we should make burpees and handstand every hour, but instead find a few yoga asanas and stretching exercises that can help to boost the blood circulation and prevent muscle tension. Set your time to 90 minutes again and roll after this work. From Ecoyoga Jutematte and grab your neck roll and belt. To open tight shoulders bound to the desk, lie down on your neck roll with arms opened to the side, stretch the chest and the front of the shoulders gently. Use your neck roll to support your leg in a gentle, leaning rotation, then use your belts to stretch your knee tendons before immersing it back into work mode. To add an additional layer to your stretching session, use the yoga clay cork massage ball set to calm sore muscles and solid nodes.

relax

If there is a cure that seems to calm the soul the most, it is out of nature. Sunlight, natural noises and the earth under its feet can serve as a strength of a stress and books such as the natural remedy from Faith Douglas, and (left) include studies that show that more time in nature or in nature increases our well -being in a profound way. A short walk to the refreshment of the mind can be a relaxing and rejuvenating way of taking a break, but if this is not possible, go to the garden or on the balcony or even take a moment to look out and day dream (another practice that has been shown to increase well -being and creativity) can have all positive effects.

relax

relaxation does not have to be banished to the end of the day, or only if you really need yes. If we can integrate relaxation exercises into everyday life, we suffer less from chronic stress and the consequences of inflammation, indigestion and high blood pressure. If it is time to take a break from work or you have a moment of calm when your children make or play a nap or play, lie on a soft cotton ceiling, support your knees with a small rectangular role from buckwheat, and place an eye pillow over your eyes. Use the (link removed) to move into a state of deeper, healing relaxation, which, as studies show, can be as effective as deep sleep. Another advantage of this type of break in the middle of a busy day is that you can actually improve our ability to learn and keep information!

tea

preparing a cup of tea could perhaps be one of the most traditional and proven opportunities to take a break, but it quickly becomes forgotten art. If you are ready to take a break, choose a tea like (link removed), or omgtea Matcha-green tea, with the accompanying set, and take your break into a mindfulness practice. Instead of scrolling through your phone while the kettle cooks, you practice moving your consciousness carefully through your body - you will notice where you keep tension and relax from head to toe. Be aware of how the cups are you to drink from feelings, and when you pour the water pour, listen to the noises. If you prepare Matcha tea, make sure that you stir the tea carefully, which is part of a traditional Matcha tea ceremony that is regularly carried out by Buddhist monks. Pay attention to the scents of the tea and how the warm liquid feels when drinking. Small, careful breaks like this can have a big influence on how we feel for the rest of the day by reducing stress, increasing concentration and helping us to become more present.