5 Ways to Take Breaks at Work or at Home

Our mind and body benefit from taking regular breaks. If you've read my blog on the Ultradian Healing Response, you know that whether you're wading through email, caring for children, diving into a passion project, or designing your at-home yoga practice sequence, taking a break every 90 minutes helps us retain information, reduce stress, and become more productive, no matter what the task entails. Humans evolved to interact with many different stimuli throughout the day (not just staring at a screen for hours…).

Breathe deeply

Picture the scene: You sit at your desk all day typing, clicking, and scrolling, and when you finally finish, you feel a little foggy and tired and maybe even lightheaded. Much of the fatigue or even brain fog that some of us feel after a long period of work is due to a lack of proper breathing, which reduces oxygen levels and creates a sub-optimal state in the body and brain. To prevent brain fog or naturally resolve that post-work slump, simply take a moment to breathe. Set a timer for about 90 minutes so you know to take a break after a block of work, then grab one

Pillow or zabuton and sit comfortably with an elongated spine. Books likeThe power of breathby Swami Saradananda and (link removed) are full of simple and effective breathing techniques, including Nadi Shodhana, or “alternative nostril breathing.” While sitting comfortably, use your right thumb to close your right nostril and inhale through your left. Pause and use your thumb and ring finger to gently squeeze the nostrils completely closed, then open the right nostril and exhale. Next, close the left side and simply inhale through the right nostril, close and exhale through the left. Repeat this for a few minutes to restore your energy and attention. If you want to ensure you breathe better through your nose throughout the day (which has many benefits), practice using a neti pot to reduce nasal and sinus congestion.

Move & stretch

Maybe you go for a morning walk or a midday run, or maybe you do a little workout between meetings and go to the gym after work. However, in nature we would move a lot more than just going from the office to the bathroom or the cafeteria all day long. That's not to say we should do burpees and handstands every hour, but instead find a few yoga asanas and stretches that can help boost blood flow and prevent muscle tension. Set your time again to 90 minutes and after this work, roll your . from ecoYoga jute mat and grab your bolster and belt. To open tight, desk-bound shoulders, lie on your bolster with your arms open to your sides, gently stretching your chest and the fronts of your shoulders. Use your bolster to support your leg in a gentle, reclined twist, then use your belts to stretch your hamstrings before diving back into work mode. To add an extra layer of goodness to your stretching session, use the Yogamatters Cork Massage Ball Set to soothe sore muscles and tight knots.

Relax

If there's one remedy that seems to soothe the soul the most, it's getting out into nature. Sunlight, natural sounds and the earth beneath your feet can serve as a tonic to a stressful day and books likeThe natural remedyby Faith Douglas, and (link removed) include studies showing that more time in nature or nature simultaneously increases our well-being in profound ways. Taking a quick walk to refresh your mind can be a relaxing and rejuvenating way to take a break, but if that's not possible, going into the garden or balcony, or even taking a moment to look out the window and daydream (another practice proven to increase well-being and creativity) can all have positive effects.

Relax

Relaxation doesn't have to be relegated to the end of the day, or only when youYes, reallyneed. If we can integrate relaxation exercises into everyday life, we will suffer less from chronic stress and the consequences of inflammation, digestive disorders and high blood pressure. When it's time to take a break from work or you have a moment of peace when your children are napping or playing, lie down on a soft cotton blanket, support your knees with a small rectangular buckwheat roll, and place an eye pillow over your eyes. Use the (link removed) to put yourself into a state of deep, healing relaxation, which studies show can be just as effective as deep sleep. Another benefit of this type of break in the middle of a busy day is that it can actually improve our ability to learn and retain information!

tea

Making a cup of tea might be one of the most traditional and tried-and-true ways to take a break, but it's quickly becoming a lost art. When you're ready to take a break, choose a tea like (link removed), orOMG TeaMatcha green tea, with the accompanying set, and turn your break into a mindfulness practice. Instead of scrolling through your phone while the kettle boils, practice mindfully moving your awareness through your body—noticing where you're holding tension and relaxing from head to toe. Be aware of how the cup you are about to drink from feelings, and as you pour the water, listen to the sounds. When making matcha tea, be sure to gently stir the tea, which is part of a traditional matcha tea ceremony performed regularly by Buddhist monks. Pay attention to the scents of the tea and how the warm liquid feels when you drink it. Small, mindful breaks like these can have a big impact on how we feel for the rest of the day, reducing stress, increasing concentration, and helping us become more present.