The pressure we’re under every day and the sheer number of tasks we have ahead of us make finding free time sometimes seem like an impossible task. In these situations, when we feel like we can’t take it anymore, that we’re about to explode, or that our strength is failing us, an excellent strategy is to resort to quick relaxation techniques. These one-minute – or nearly so – relaxation techniques help us regain balance, allow us to concentrate, and free our minds from worries.
Is it possible to relax in a minute?
Tension, stress, and anxiety trigger a series of mental and physiological reactions that generate a state of activation. Heart rate increases, breathing becomes shallow, and blood pressure rises. It is estimated that, on average, most people need between four and five minutes to calm these sensations and allow their physiological functions to stabilize and return to normal.
This means that the ideal is to spend at least 10 minutes a day practicing a relaxation technique, and if possible, a little more, 20 minutes. Relaxing is more difficult at first, but as we gain practice, we find ourselves relaxing faster and faster, and it takes less time to achieve the same effect.
Therefore, while it is true that quick relaxation does not offer the same physiological and emotional benefits as a longer relaxation technique, it is also true that it becomes a powerful exercise to relieve pressure and return to work, especially when we don’t have much time and urgently need to regain lost balance.
5 quick relaxation techniques
When stress hits, we often think we need an entire afternoon of yoga or a long weekend getaway to recover. But science shows that even a single minute can make a real difference. Here are five quick, psychologist-approved techniques you can use anytime, anywhere to calm your mind and reset your body.
- Release muscle tension in 1 minute
When we’re highly stressed, we often tense our muscles without realizing it, which adds an additional burden that ultimately takes its toll on us at the end of the day. Relaxing those muscles will send a clear signal to your brain: there’s no reason to be overwhelmed.
– Contract the muscles you feel most tense, usually the shoulders, arms, and face, and then enjoy the relaxation you experience when you release them. The important thing is to tense the muscle groups in order, not all at once. Start with your hands first, move up to your shoulders, then your neck area, and finally your facial muscles.
– As you contract each muscle group, breathe deeply, feel the tension, hold your breath for about 5 seconds, and then release your breath as you release your muscles. The key is to synchronize your muscle movements with your breathing. And you’ll feel the relief of letting go.
- Deep breathing
When we’re tense, we tend to breathe only with the upper part of our chest. However, deep breathing will help relieve tension and allow us to focus our mind.
– Take a deep breath and let the air enter your lungs completely, until your abdomen expands. Hold your breath for 3 to 5 seconds, depending on your lung capacity.
– Let the air out at once; you can even sigh if you want. As you exhale, relax your jaw and shoulders.
Continue breathing deeply for a minute, focusing only on the movements of your breathing.
- Holiday viewing
In many cases, what stresses us out is all the tasks we have at hand. Our minds become like an erupting volcano, ready to explode. If that’s you, this quick relaxation technique will be just the ticket.
– Sit down and close your eyes. Imagine a place, whether real or imaginary, where you feel completely relaxed. Take a few seconds to visualize that place in as much detail as possible. Use all your senses, from sight to hearing.
– Focus on the sensations you’re experiencing; they’ll be pleasant and relaxing. Once you’ve captured them, simply sit in that place and take a mini-vacation in your mind.
- Mindfulness breathing
When our minds are full of unfinished business and stressful thoughts, it can be difficult to relax for a minute, as we first need to disconnect our brain from our worries. In that case, this quick relaxation technique is perfect, as it gives our mind something to focus on.
– Close your eyes and focus your attention on the tip of your nose. As you breathe, become aware of the air entering your nostrils and all the sensations surrounding this everyday act.
– As you exhale, be aware of the sensations you are experiencing. Do this several times over the course of a minute. Breathe… breathe… breathe… breathe…
- 4-7-8 Breathing
It’s a quick relaxation technique that you can do anywhere and is very effective at calming the mind and body. Ideally, you should do four breathing cycles, up to a minute.
– Exhale making a sound through your mouth, like a sigh, while counting to 8.
– Inhale silently through your nose while counting to 4.
– Hold your breath while counting to 7.
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