Mental health·Stress

my 5-min lunch hour energy power

5-min does not sound long, but when it comes to taking time out for ourselves, we often forget! And so, I wanted to share a small routine that you could do daily, or almost daily during your lunch hour. It helps increase relaxation, reduces feelings of stress, calms the mind, and energizes the body. It also links breath to movement, the first step to unlocking negative energy. You can double the time and make it a 8-min routine. My suggestion is to have a stop watch handy to time yourself for the 5 min, or each routine for 1 min.

It goes something like this:

1-2 min: 1 min alternate nostril breathing, in a seated or cross-legged position

  • with your thumb and ring finger of your right hand, begin by blocking your left nostril with your ring finger, and the right nostril with your thumb
  • release your ring finger to open the left nostril, while keeping the thumb closed on the right, inhale with the left nostril while slowly counting to four, pause at the top and
  • block the left nostril with your ring finger, and hold your breath for four seconds
  • release the thumb and exhale counting to eight
  • keep the thumb released and inhale with your right nostril to four counts, pause at the top and
  • block your right nostril with the thumb and hold for four counts
  • release the ring finger and exhale with left nostril for eight counts
  • repeat cycle
  • you can also reverse the cycle

2-3 min: 1 min adrenal twist

  • sitting down on a chair or cross-legged position, place your hands behind your neck or at the level of the occiput where your head meets the neck
  • twist your body to the left while inhaling through your nose, and then twist to the right while exhaling through the nose
  • repeat inhaling and twisting to the left, and then exhaling and twisting to the right
  • repeat for the duration of the min, gradually increasing the pace so your breathing and movement twisting side to side become faster and the breathing is short and quick to each side
  • you can also switch sides and start by twisting to the right and inhaling, then twisting to the left on the exhale

2-4 min: 1 min standing half sun salutations

  • with your arms at your side, begin by inhaling and raising arms to the side all the way above the head, with gaze towards the hands and feeling the abdomen fill with breath
  • exhale arms come down to your side and force air out by sucking in abdomen at the end of the exhalation
  • repeat
  • try and feel your body and muscles relax

4-5 min: 1 min positive affirmation of your choice, said out loud or in your mind. For example: « I have enough, I do enough, I am enough. » Or another of your choice or what is appropriate for this time. « I am courageous, I take steps to bring what I need into my life. »

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2 réflexions au sujet de « my 5-min lunch hour energy power »

  1. This is really interesting, You are a very skilled blogger.
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    1. Hello!
      Thank you so much. I hope that through this blog people will feel inspired to makes changes for their health, and know that there are many options. I appreciate your comment and look forward to reading your posts too!

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