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Many people find it difficult to carve out enough time for a thorough and satisfying rest during the day, and for some, getting adequate sleep at night is also a challenge. However, completely foregoing rest can be detrimental to one’s health. Even if you can only spare ten minutes, there are still ways to revitalize and re-energize yourself. Continue reading to discover techniques for relaxing and recharging in a short amount of time.
Assume a relaxed position
If you only have ten minutes to spare, one of the easiest ways to unwind is by adopting a relaxed posture. Even if you are at work and cannot lie down on a bed or use a pillow, you can still try to relax while sitting in your work chair.
To do so, allow your arms and legs to fully relax, and shift your weight towards your buttocks. It is helpful to tilt your head slightly upwards and stretch out your limbs in a star-like shape. Sit in this position for a few moments, either in silence with your eyes closed or with meditation music playing in the background.
Clean up
The presence of scattered items and a pile of documents on the desk can create visual distractions, hindering our ability to concentrate. If you have ten minutes to spare for rest, begin by tidying up your workspace. Organize your documents, wipe down your desk with a damp cloth, discard any dirty cups, and empty the trash can under the table.
Once your surroundings are clean and orderly, your brain will not be distracted by external irritants, and you can resume work feeling rejuvenated.
Breathing exercises
Consciously breathing is another way to take a break and calm down. If you have not previously practiced breathing techniques, start with the simplest option:
- Count to four in your mind as you inhale through your nose;
- Hold your breath;
- Again, count to four as you exhale through your nose.
Perform this simple exercise for three to five minutes to saturate your brain with oxygen and enable it to function optimally. To make the exercise slightly more challenging, inhale and exhale through your left nostril first, followed by your right.
Brew herbal tea
Even though modern pharmacology is advancing rapidly, herbal teas remain one of the most effective remedies for relaxation. They are sometimes recommended for preventive and even therapeutic purposes.
If you have only ten minutes to unwind and recharge, prepare chamomile or green tea infused with different herbs. You can use dried or fresh mint, lemon balm, raspberry leaves, or currant twigs.
Chew gum
According to some scientists, chewing gum can reduce stress and alleviate anxiety. The monotonous act of chewing can also help relax and clear the mind of intrusive thoughts.
Moreover, gum manufacturers use xylitol – a sugar substitute that helps eliminate bacteria in the mouth. However, to prevent harm to your teeth and gums, it is advisable to chew gum for no longer than ten minutes per day.
Splash cold water on your face
If daytime drowsiness strikes, and you find it challenging to concentrate on work, take a ten-minute break to splash cold water on your face. This may provide temporary relief, although it may not be effective for chronic fatigue.
However, washing your face with cold water frequently is not recommended. It can lead to skin dryness and irritation, and cold water is not effective in removing dirt that accumulates on the skin during the day.
For those who do not want to remove makeup, we suggest holding your hands under a cold water stream. This can help you feel refreshed and rejuvenated.
Snack on dark chocolate
If you have a few minutes to spare for rest before getting back to work, try eating a few pieces of dark chocolate. Consuming this product in small amounts can help normalize blood pressure and enhance mood.
Dark chocolate contains theobromine, which lowers blood pressure and provides energy. It also has anandamide that reduces anxiety levels and creates a sense of happiness. Moreover, consuming a few pieces of chocolate during lunch can improve your attention and increase concentration.
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