Take a Breather
One of the easiest ways to hit the pause button is to simply take a deep breath
and stretch. Buddhist monks practice the “breath of life” first thing in the morning,
but it can work anywhere – even at the office – to reset your mood and relax. Here’s
how to do it.
- Stand up straight and take a deep breath.
- Bend forward as you exhale, folding your arms around your chest.
- As you rise up to a standing position, breathe in deeply, until you are fully
filled with fresh air, and you are stretching your arms up to the sky and then slightly
backwards. Hold this pose for about 5 seconds, then completely relax and exhale,
again bending over at the waist as you do.
- Do this a few times, thinking about how oxygen is getting into the little
nooks and crannies of your lungs and replenishing your entire body.
Practice 7-4-7 Breathing
Here’s an easy formula for relaxation: 7-4-7 breathing. Breathe in for a count of
7, hold it for a count of 4, and breathe out for a count of 7. Repeat for several
minutes, while focusing on letting yourself unwind. It automatically slows down
your thinking and relaxes the body.
Tips for Good Sleep
Dream on.
More sleep = less weight
If you’re envisioning a lighter, more energetic you, add a good night’s sleep to
the picture. Studies show that if you don’t get enough sleep (8 hours for healthy
adults) your body will produce more of the hormone that makes you hungry and less
of the hormone that suppresses appetite. It will also slow down your metabolism
and leave you craving sugary food for energy. None of which will help you reach
your goals, so make sure to get your zzzz’s.
6 steps to a good night sleep.
Here’s a proven plan for winding down before sleep.
- Stop all exercise and use of caffeinated beverages at least four hours before
bedtime.
- Stop eating all foods, especially high-fat or spicy foods, at least 2 hours
before sleep time.
- Turn the lights down. Have a nice, hot bath or shower, light a candle and
put on soft, relaxing music.
- Avoid stimulating TV programs. Better yet, turn it off and read instead.
- Practice a relaxation technique, such as 7-4-7 breathing.
- Think of all the things you have to be thankful for. Keeping a gratitude journal
and simply listing a few things you’re lucky to have can be a very satisfying (and
calming) way to end each and every day.
"...the body houses the mind, and it stands to reason that in order for our minds
to function at their best, we need to maintain our physical health."
Mary Lou Retton
Exercise to blow off steam
It might seem counter-intuitive, but exercise is a great stress reducer and evidence
is growing that it can produce an anxiety reduction similar in magnitude to other
treatments. Better still, the antidepressant effect may begin as early as the first
session. Talk about immediate gratification! Next time you’re upset, don’t head
for the fridge, head for the trail or the gym.
Self-Working Stretch
A funny name for a seriously simple exercise, a ‘self-working stretch’ is one where
you let your own body weight do the work while you reap the rewards.
- Sit in a chair with your feet flat on the ground
- Curl your neck, upper back, and low back forward until your chest is on your
thighs. Let your body weight pull your hands towards the ground.
- Breathe deeply and hold this stretch for a count of 10.
Count your blessings
Literally. Take three minutes and write down everything you have to be thankful
for. This sound overly simplistic, but it really does help. If you’re having a tough
day, you may have to start with the basics, but keep writing. Gratitude breeds contentment
and that beats stress any day.