We all have those days. The days that hardly leave you room to breathe. And, on the flip side, the days that drag like the minutes and hours are stuck in mud. But—we all must have one minute to spare, if not three or five, yes? Treat yourself to a minute-getaway.

When you have 1 minute:

Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe.

  • Breathe in slowly.
  • Pause for a count of three.
  • Breathe out.
  • Pause for a count of three.
  • Continue for one minute.

When you have 2 minutes:

Count down slowly from 10 to zero.

With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying “10” to yourself. Breathe out slowly. On your next breath, say “nine,” and so on.

When you have 3 minutes:

Sit down and take a break.

  • Relax your facial muscles and allow your jaw to fall open slightly.
  • Let your shoulders drop.
  • Let your arms fall to your sides.
  • Allow your hands to loosen.
  • Uncross your legs or ankles.
  • Feel yourself sink into the chair.
  • Now slowly breathe in and out.

When you have 5 minutes:

Massage your neck and shoulders:

  • Make a loose first and drum swiftly up and down the sides and back of your neck.
  • Use your thumbs to work tiny circles around the base of your skull.
  • Slowly massage the rest of your scalp with your fingertips.

Massage your face:

  • Make a series of tiny circles with your thumbs or fingertips.
  • Pay particular attention to your temples, forehead, and jaw muscles.
  • Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.

Reprinted with permission from Vibrant Life magazine.


About the Author

Sarah Jung

Sarah Jung is the associate director of Life and Health Network but wears a plethora of hats as editor, communications director, and sometimes photographer. Unrelated to Life and Health, Sarah is the country director and founding member of Oon Jai Foundation, a non-profit organization that seeks to empower people living in developing countries through friendship and working, learning, and mentoring side-by-side with the locals. In her spare time, Sarah likes to read, write, and find mountains to climb.

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