Photo by Bekir Dönmez on Unsplash
Calm down and relax in between work, as per the flexible schedule. This is an excellent way to remain healthy and active. Let us try to understand why and how.
We work hard and smart. But our brain, heart, eyes, and other parts get engaged to support us in achieving our targets. To keep the momentum going, we need to schedule breaks in between works. In those breaks between work, the required renovations of those key organs can take place, keeping our body and mind healthy, active, and energetic.
What should I do to get relaxed?
Just take a break sometimes, as per your schedule. And, apply the appropriate relaxation techniques to the body parts you love the most and remain healthy today and every day.
At your workplace
You may go for the usual warm-ups, Tai Chi, or guided imagery for 5–10 minutes after every 90 minutes of work.
In the morning, at home;
You may go for Pranayama & Yogasana, Tai Chi, or Qigong exercises at the gym, as per your interest and convenience.
Every weekend
At least once, go back to your childhood for one hour.
When should I relax?
As every human body is unique, the time and gap vary from person to person.
The Golden Rule is:
When your concentration starts deviating, when your eyes are strained, and when there is an urge or signal from your brain for a break, just take a break.
Get rejuvenated and come back to work with full energy.
Usually, the frequency and duration may be as follows:
- During your day or night working hours: a gap of 10 minutes, in every 90 minutes, at your workplace.
- In the evening, after reaching home from your workplace, spend 5–10 minutes lying down after completely loosening the hands and legs.
- Before going to sleep at night, do 10 minutes of sleep meditation.
- In the morning: one hour of pranayama and yogasana, or Tai chi or qigong exercises, or a combination of those.
- At the weekend, for one hour, go back to your childhood.
Where should I do the relaxation practice?
- If you are at your office, then do whatever is convenient without hampering your co-workers’ movements and concentrations.
- If you are on a manufacturing shop floor, come away from the machine area and choose a place away from electrical panels or hazardous substances without obstructing others’ movements and flow of materials.
- If you are in a paddy field, take advantage of the green grass.
- And, if you are on a long drive, take a halt at a safe location, come out of the vehicle, and utilize the nearby open space or park.
How do I calm down and relax?
A. Warm-ups::
Image is taken from the YouTube video: https://youtu.be/Idd7rQaLGjE?si=ydtEK2kspWIZHdu6
During working hours, when you take 10 minutes of your scheduled break:
1. Wash your hands using hand soap.
2. Wash your face.
3. Splash clean water in both eyes, at least 20 times in each eye.
4. Choose a place where you can make free movements of your body and have good air circulation.
5. Rub both palms vigorously and keep the warm palms on both eyes.
6. Move and rotate your hands, wrists, and fingers.
7. Stretch out both hands and look at the sky or roof while deep breathing in. Come back to the normal position while deep breathing out.
8. Move your legs, rotate your ankles, stretch up on your toes, and come back; move your knees up and down.
9. Slowly rotate your waist on both sides alternately.
10. Move your head up and down, slowly and steadily.
11. Rotate your head towards left and right, slowly and steadily.
12. Go back to work.
(Note: During those 10 minutes of breaks, you may alternately do aerobics, Tai chi, or qigong exercises or guided imaery meditation.)
Image by MichaelRaab from Pixabay
Image by: pexels-pixabay-268020
B. Pranamaya:
Pranayamas are generally done in a comfortable sitting position in the morning. Your dress should be comfortable for easy inhalation and exhalation. The procedures of the Pranayamas need to be thoroughly learned from a yoga expert.
Image by RENE RAUSCHENBERGER from Pixabay
C. Yogasana:
For yogasanas, you also need a comfortable dress for free movements of your hands and legs, a good-quality, thick yoga mat, and training from a yoga expert. You may refer to one of my YouTube videos.
(Note: In the morning, if convenient, you may also do aerobics, Tai chi, Qigong exercises, or guided imagery meditation, for which you may require training from the concerned expert.)
D. Evening 5 minutes of back-home relaxation:
After reaching home, change your dress to a comfortable one. Lie down with your face up for 5 to 10 minutes, with both hands and legs loosened. It is very beneficial for rejuvenating your body and mind for the remaining hours of the evening.
E. Sleep Meditation:
While going to bed, you may do 10 minutes of sleep meditation so that you may have a sound sleep for the whole night.
F. Weekend stress-release practice:
Every weekend, for around one hour, you may go back to your childhood. Play, sing, and dance like a child. This helps release your stress and gives relaxation to your mind.
Image is taken from the YouTube video: https://youtu.be/q9tpoxIOU5I?si=TYxVCmL6JWlzb36B
G. Relax with your passion:
Spend every evening and every weekend with your passion; it may be making drawings and paintings, spending time in the kitchen, preparing your favorite dish, singing your favorite song, or dancing with your spouse, children, and friends.
H. Punch out your stresses:
You may buy a boxing kit with punch. Whenever you feel tensed, make a number of punches to punch out your stresses.
Image by mohamed Hassan from Pixabay