Mindful meditation is an effective and proven way to calm your system down. Recent studies even suggest that meditation is as good as taking a vacation, but with longer-lasting effects ✅ Trusted Source Bloom, J. D., Kompier, M., Geurts, S., de WEERTH, C., Taris, T., & Sonnentag, S. (2009). Do we recover from vacation? Meta-analysis of vacation effects on health and well-being. Journal of Occupational Health, 51(1), 13-25. . However, it is not always possible to set down and do meditation all of a sudden.
With our hectic work schedule and time-bound jobs, stress can hit us anytime. During these times, it is better for us to learn a few quick exercises that can help us stay calm.
Here 8 of such exercises for you find your calmness quickly and easily:
Music Can Help Elevate Mood
Music has a strong association with our emotions. We all have certain songs in our playlists that make us smile and laugh. Besides that, there are numerous studies that show that listening to music can help reduce the levels of anxiety ✅ Trusted Source Yehuda, N. (2011). Music and stress. Journal of Adult Development, 18(2), 85-94. .
So the next time when you feel stressed out, plug in your headset and start listening to soothing music.
Hydrate With Water
Water has many healing properties and during a busy workday, drinking a big glass of it once an hour can help us soothe any stress. Not just drinking water, walking next to some water bodies, looking at it, listening to it or if you can, taking a swim in it can help you calm your mind.
Four-Square Breathing Exercise
Four Square is a popular breathing exercise that can help reduce anxiety very easily. Follows these steps if you are looking to try it out:
- Breathe in slowing while counting to four.
- Hold your breath for another count of four.
- Through pursed lips exhale slowly till you count to four.
- Rest without taking any breaths for another count of four.
- Take two normal inhales and repeat the steps again.
A Few Drops of Lavender Essential Oil
A study conducted by the American Journal of Hospice and Palliative Medicine revealed that essential lavender oil helps create a positive change in blood pressure and pulse, anxiety, pain, depression, and a general sense of well-being ✅ Trusted Source Louis, M., & Kowalski, S. D. (2002). Use of aromatherapy with hospice patients to decrease pain, anxiety, and depression and to promote an increased sense of well-being. American Journal of Hospice and Palliative Medicine®, 19(6), 381-386. . Scientists believe that essential oils can stimulate the activity of brain cells and calm you down faster. Pour a few drops on your bed and it can also help you sleep better.
The Superman Pose
For those of you who practice Bikram yoga, you might be already familiar with full Locust position. Superman pose is similar to that, expect you will be stretching the hands to the front than sideways. Legs are held straight and the post is held for 10 seconds. This exercise is good if you are feeling overexcited, groggy or distracted.
Free Yourself From Fear
Many animals shake off their panic after escaping from their predator. Surprised? You will be more surprised to know that it is true and effective for us too. When in times of panic and stress try practicing shaking for about 15 minutes. It may not be looking that pretty. But, it is really beneficial neurologically.
The Bubble Breath
The Bubble Breath is a simple-yet-effective exercise from Lauren Brukner’s book The Kids’ Guide to Staying Awesome and in Control ✅ Trusted Source Brukner, L. (2014). The Kids' Guide to Staying Awesome and in Control: Simple Stuff to Help Children Regulate Their Emotions and Senses. Jessica Kingsley Publishers. Here is how you can do it:
- Breathe in and out for five seconds each.
- Imagine a wand with a bubble on it. While breathing out, try not to pop the bubble.
- Place one flat palm on your heart and the other on your belly.
- Breathe in through your nose and hold it for five seconds.
- Breathe out a large ‘bubble’ through pursed lips for five seconds.
A 10-Second Hug to Boost Your Mood
A 10-second hug a day can do a lot of wonders to your mood. It can alter the biochemical and physiological forces of your body. It can lower the risk of heart disease, fight fatigue and stress, boost your immune system, and even ease depression.
Bloom, J. D., Kompier, M., Geurts, S., de WEERTH, C., Taris, T., & Sonnentag, S. (2009). Do we recover from vacation? Meta-analysis of vacation effects on health and well-being. Journal of Occupational Health, 51(1), 13-25.
Louis, M., & Kowalski, S. D. (2002). Use of aromatherapy with hospice patients to decrease pain, anxiety, and depression and to promote an increased sense of well-being. American Journal of Hospice and Palliative Medicine®, 19(6), 381-386.