Unwinding

Unwinding

Relaxation exercises calm room or at desk in comfortable position

‌1. Deep breathing inhale 4 sec inhale 4 x more - hold for 4 sec - relax whilst breathing out - shoulders relaxed

‌2. Progressive muscle relaxation 

Desk-based PMR involves three steps, repeated for various muscle groups:

1. Inhale and tense specific muscles

Face, eyes, neck, arms, hands, legs, feet > choose what group.

2. Hold for a few seconds.

3. Exhale and release tension, promoting relaxation and stress relief.

Perform these short exercises targeting neck, shoulders, arms, hands, back, and legs to enhance well-being and productivity during work hours.

‌3. Bodyscan. Sitting comfortably, take a deep breath in through the nose, and out through the mouth. As you breathe out, close the eyes. Notice how the body feels right now. Starting at the top of the head, gently scan down through the body, noticing what feels comfortable and what feels uncomfortable

‌4. Think beach and smile

See yourself on a sunny day on the beach, run to the sea and dive in. Now you swim. Feel it. The sea emerges you. Lie down after in the warm sand. Enjoy the feeling of sand forms according your body contours. 

‌5. Say nice things to yourself in silence and in the mirror 

‌6. Forgive someone in silence 

‌7. Forgive yourself in silence 

‌8. Now is now.  Let go what bothers you. For just a few seconds. Then decide to let it go all together