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My old tricks for dealing with anxiety and muscle tension throughout the day worked well for years. In the past, however, I was working in entertainment jobs that had long breaks, so I could take a walk or do yoga between performing sets or shows. In my current career as an audiobook narrator, I usually have a lot of freedom. I mainly work from home, independently and on my own time schedule. But sometimes I don’t get the luxury of taking multiple long breaks throughout the day. If I’m being directed in a session on Zoom, the director and engineer may not want to wait for me to walk around the block or do ten sun salutations every hour. Even if I am working alone, it takes a lot of time to record an audiobook.That means that my workday looks more like a nine to fiver’s than that of a headlining performer. So I’ve had to develop a few tricks to reset and get back to my pre-work level of ease for a more efficient workday.
The following are some super quick resets that I do during working hours. They are not a substitute for taking proper relaxation breaks. I’ve found it essential to have real down time, especially after meals, for proper relaxation. This includes leisure reading, taking a walk, or just resting with closed eyes in a comfortable position.
#1 SINKING THE CHI (10-15 seconds)
This is a movement that comes from Tai Chi and Qigong, or Chinese yoga. I can do it from inside my recording booth, as long as I’m careful not to hit the microphone or other equipment. You can do this either standing (with your feet hip width apart and your feet turned out naturally) or sitting (with your spine extended, not relying on the back of a chair).
Step 1: Inhale through your nose while you raise your arms up, so that they end up at about 10 and 2 o’clock with palms facing up, as if you are scooping up the chi (or energy) from around you. At the end of the inhale, your hands should be slightly above your head in the space in front of your body.
Step 2: Exhale through your nose while pressing the palms down in front of your body, and toward your abdomen. While you do this, imagine that you are pressing down a big ball of chi. Click here for a quick video.
#2. Box Breathing (1-5 minutes)
If you’ve ever taken a beginning meditation or pranayama class, you may know this one already. If you are more advanced, you can substitute another breathing technique. I actually do the breathing I learned when I did biofeedback training I Did 8 Weeks of Biofeedback. Here’s What Happened , but most methods of conscious breathing can help calm the nervous system by slowing down the breath, and therefore, the heart rate. This one is generally done while sitting with an extended spine, but standing with soft (not locked) knees is fine too.
Step 1: Inhale for a count of four
Step 2: Hold for a count of four
Step 3 Exhale for a count of eight
Step 4: Repeat the sequence at least five times. That will take you about one minute. You don’t need to actively slow down your breaths or count slower than is natural, but you may find that to happen as a natural result of doing the exercise.
#3. Spinal Twist (10-20 seconds)
The vagus nerve runs from your brain to your large intestine. Studies have shown that stimulating the nerve can improve functions of the autonomic nervous system. Although there haven’t been many studies on the effects of spinal twists to the nerve, yogis have incorporated twisting movements into their practices for centuries to help calm the nervous system. You can do a spinal twist standing (with your feet hip width apart and your feet turned out naturally) or sitting with your spine extended, not relying on the back of a chair.
Step 1: Inhale through the nose
Step 2: Exhale while slowly turning to the right. For best results, lead with your eyes and let your head, shoulders, and torso follow. If your feet are on the floor, keep them planted and keep your hip bones facing forward.
Step 3: Allow a natural inhale while returning to a front facing position. (Leading with the eyes is best on the return as well.
Step 4: (same on the other side) Exhale while slowly turning to the Left. For best results, lead with your eyes and let your head, shoulders, and torso follow. If your feet are on the floor, keep them planted and keep your hip bones facing forward.
Step 5: Allow a natural inhale while returning to a front facing position. (Again leading with the eyes if possible)
Bonus reset
This one might sound strange, but try it! It’s super quick, so you have nothing to lose. The previous three exercises started with the mind to affect the body. This one does the opposite, but it doesn’t work the same for everyone. It’s important not to overthink the exercise. Just do each step as soon as you read it.
Step 1: Picture in your mind’s eye a flat sheet of paper sitting on a table.
Step 2 Now picture the same paper transforming into the shape of a box.
Step 3. Notice any changes in your body -even subtle change(s)- that may have happened during step 2.
The idea behind this one is to get yourself to think “spatially”. Many of us spend a majority of our time looking at flat things all day. Reminding ourselves that the world has more than two dimensions can help to connect our mind with our body. In most cases, if you didn’t notice a change, that can mean that either (1) you don’t have a problem with thinking spatially in general, or (2) you may need more than a quick exercise to make a difference. When you get a chance, take a walk outside and pay attention to the sights around you. Notice as you shift your gaze from near objects to those in the distance.
I’d love to hear comments about what you experience with any of the exercises.
Thanks for reading!
Rebecca H. Lee
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