- Take a deep breath– Close your eyes and observe as you take 10 slow, deep breaths in and out through your nostrils.
- Release tension– Sit upright, inhale and lift your right shoulder to your ear. Exhale slowly roll your shoulder around and back, dropping it away from your ear. Continue these shoulder rolls three more times alternating right and left. Now, inhale as you lift both shoulders up to the ears, Exhale as you release them. Repeat five times and then let the shoulders completely relax.
- Wring out stress– Sit towards the front of a chair and swivel your thigs toward the right. If you have an arm rest on the side of the chair, bring your thigs as close to it as possible. Inhale and lift your arm up to the ceiling. Exhale and move your arm to the back of the chair on the opposite side, taking hold of the chair back. Bring the left hand to the right knee or chair handle. Inhale and lengthen your spine. Exhale and twist to the right, pressing you right hand against the back of the chair, consciously relax the muscles in your back and gently twist a little farther. Stay in the pose for 10 to 15 breaths. Return to your center, exhale and repeat on the opposite side.
- Decompress– Sit near the edge of your chair. Curl the left leg underneath you, so your left foot is under your buttocks. Stretch your right leg straight out, with the heel touching the floor. Flex your right foot. Bend forward, holding your thigh or calf with both hands. As you gently pull the center of your chest towards your foot and lengthen your spine, let your head relax to your knee. Hold for 5 to 10 breaths and then switch sides.
- Take a meditation break– Sit comfortably, take deep breaths and move your focus inward.
Transform Global Health is an initiative to improve the state of healthcare globally
