Want to cultivate real energy in less than five minutes?
Whether you’re working from home, operating on a hybrid model or cramped up at the office, studies show that burn-out from work is at an all-time high.
Integrating a combination of breathing exercises and nature therapy into your working day has clinically proven to do wonders for your wellbeing. By applying these simple and quick techniques, you can expect an increase in your productivity, creativity (remember that feeling?) and even your overall energy!
Yes, I hear you saying “But I have no time!” as you reach for your 3rd cup of coffee today. Trust me, I’ve been there! We are all extremely busy and need these micro mindful moments to recharge. Luckily, you are in the right place! In less than 5 minutes, learn how to reduce stress and jump-start your authentic energy supply from a qualified coach.
Let me paint a picture for you: It’s 2 o’clock in the afternoon. You started work way before your official 9am start-time to attempt to maximise the day before the kids woke up and your boss came online. But, now that afternoon is here, you are still falling behind with only 3 hours left before cooking dinner, soccer practice and other extracurricular activities. Does this sound familiar? Yep! I’ve been there, my friend.
As an entrepreneurial single parent, I understand how beneficial bite-sized actions can be to improve our daily lives. Today, I’m sharing with you the lessons I wish I learned sooner when I was an overly stressed busy corporate mama.
So, instead of reaching for that short-relief sugary or caffeinated drink, try these 3 simple ways to gain real energy, reduce stress-sickness (as I lovingly refer to it) and finally find your mid-day zen.
1. Breathing in Nature Views
“Nature? At my home and work?” I hear you cry! You may not have a flourishing meadow at your disposal, but I bet you have a balcony, a rooftop patio or even a
window! Maybe your office has a skylight, a courtyard or some greenery to bliss-out in. Get creative, and you will find an element of nature somewhere.
Step 1 – If possible, get outside! If not, go to your nearest window and bring your awareness to whatever nature is available to you. It could be a mountain in the distance, the sky (to which we all hopefully have access) or even the feeling of fresh air against your skin.
Step 2 – Breathe deeply into your belly three times. Expand your belly on the inhale. Gently contract your belly on the exhale. Follow its natural rhythm with ease.
Step 3 – Roll and relax your shoulders back as you lengthen your spine, whether sitting or standing. Next: Lift, spread and plant your toes on the ground. If it is possible to take off your shoes, go barefoot! If not, simply visualise fresh grass beneath your feet and between each toe. Hey, while you’re visualising, play around with sand, gravel or whatever nature element appeals to you most!
2. Breathing In Ocean Vibes
Want to know the best part of working from home? Having your own bathroom! When you can’t get into nature due to never-ending responsibilities, utilize your break for a 5 minutes foot-soak and nature visualisation.
Step 1 – Fill a large basin, or your bathtub, with 6 inches of water. For an extra treat, add in epsom salts and lavender essential oil.
Step 2 – Immerse your feet to absorb the feel-good vibes. Practising the belly-breath exercise taught above three times. Inhale; expand the belly. Exhale; gently contract.
Step 3 – Visualise being at your favourite beach or lake with your feet in the water.
If you’re not WFH and at the office, no problem! Check out this ocean sunrise reel. Visualise being there as you follow the breathing exercise three times.
3. Breathe To Nature Sounds
Step 1 – Grab your headphones. Find some easily-accessible nature content to tune out to, such as Audible ‘Sounds of Canada’. You can also use streaming sites like Youtube! Studies show that even listening to nature has similar benefits to immersing yourself in the real thing.
Step 2 – Bring your awareness to your natural breath. Is it deep or shallow at this moment? Once you reconnect your breath, practice breathing through your belly three times. Inhale; expand the belly. Exhale; gently contract.
Step 3 – How are your jaw and tongue feeling? Notice if your jaw is clenched and your tongue pushed against the roof of your mouth. Relax both by releasing your jaw and gently directing your tongue to rest in the lower mouth.
Bonus Tip! If you are in a place where you won’t be disturbed, close your eyes as you use your headphones. Visualisation adds to the auditory experience (and also gives your eyes a break from screens!)
Notice, without judgement, how you feel after considering these seemingly basic yet effective breathing exercises. Do you now see the possibility of incorporating a mindful minute into your day? The hardest part, as always, is simply starting!
There are many more ways to take a mindful moment of self-care throughout your workday. Remember, go easy on yourself. Even if you feel 1% better than the previous day, that’s still an improvement to build on tomorrow, the next day and the next day!
We would love to hear how you take a mindful moment of self-care throughout your working day. Please share with us your thoughts, feelings and insight from this article with us at the website below.
These practices are merely an example of how we can help you to incorporate more wellbeing into your day-to-day. Our coaches are here to help anytime of day and with appointments starting from just ten minutes long.
Want help finding ways to apply practices like these to your day to day routine? You can book your session with me at https://www.ashbycoaching.com/
Megan Ashby Sewell
Yoga | Meditation | Holistic Nutrition Meals
Remember I am merely a guide, listen to your body and of course your medical health practitioner’s advice before starting any new work out or nutrition regime.– Megan Ashby Sewell
● https://www.forbes.com/sites/tracybrower/2022/07/24/burnout-is-a-worldwide-proble m-5-ways-work-must-change/?sh=72ce6d396c1e
● https://www.webmd.com/pain-management/health-benefits-of-a-foot-soak ● https://www.allthingshealth.com/en-us/general-health/energy-and-immunity/foot-bath/ ● https://medium.com/in-fitness-and-in-health/spending-5-minutes-in-nature-can-boost your-health-heres-how-d541a4761a53
● https://www.lung.org/lung-health-diseases/wellness/breathing-exercises#:~:text=If%2 0practiced%20regularly%2C%20breathing%20exercises,job%20of%20helping%20yo u%20breathe.