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De-Stress With One-Minute Strategies

By Genevieve Smith

Wouldn’t it be nice to melt your stress in as little a minute? It sounds like a tall order, but take on these various simple techniques to start seeing welcome results.

Tension Release

  • Clench your fists at your side, hold for four seconds, then bring your fists together in front of your diaphragm and press them into each other. Allow energy to build as you hold your muscles taut, and encourage pressure over the course of five seconds (or more, if you can handle it!). Slowly relax your muscles and notice the release of tension as you exhale.

  • Next, take a long inhale while sitting, and clench your fists, buttocks, calves, and every other muscle you have control over while you squeeze your eyelids shut. Hold your breath and keep muscles clenched for five seconds, while you consciously feel energy amass. After five or so seconds, release completely and exhale.

  • Finally, curl your toes as you inhale vigorously and reach full lung capacity. Hold your toes curled and your breath in for five seconds. Then ... Let. It. All. Go.

Focused Breath

Turning your focus to your body can help calm your mind and pull you out of your racing thoughts. Turn to this technique to calm your nerves:

  • Close your eyes and shift your awareness to the very tip of your nose

  • When you inhale, become astutely aware of the feeling of air entering your nostrils

  • Slowly exhale, and maintain awareness of the feeling of air leaving

  • Do this several times, paying attention to the exact sensation that the tip of your nose experiences when you breathe whilst you clear your mind and calm your thoughts


  • Envision a place, whether real or imaginary, where you can be totally relaxed

  • Either close your eyes or daydream as you slip away to this happy place

  • Engage all your senses in transporting yourself there, feeling the clothes on your body, the temperature of your skin in this place, the potential wind, the sounds, the smells that would pass by, the engaging colors of the surroundings

  • Slip away into visualization of this place any time your relaxation is needed

While a busy lifestyle can be satisfying, the day-to-day of managing productivity and goals can become stressful. Turn to these doable, one-minute tips to help your tension melt. Explore which ones work best for you by testing out different techniques in different situations. See if one works better for public speaking and try another for tackling a full inbox of emails. You might find you’ll want to engage different approaches for different stressors! As always, practice gratitude for that which you’re happy to have (a helpful, quick de-stressor), and carve out time daily after work for the things that keep your body and mind healthy and satisfied.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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