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How to Relax and Refocus in 30 Seconds



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Great news! You can reduce your stress, relax and refocus in thirty seconds – all while being at work. You don’t even have to leave your desk. It’s simple, works every time and is backed by scientific research!

This technique works because through the power of visualization you can reduce your inflammatory responses to stress.

According to Psychiatry Research, Georgetown University Medical Center researchers say people who practiced mindfulness meditation had “sharply reduced stress-hormone and inflammatory responses to a stressful situation.”

It’s easy! Just sit at your desk facing your computer. Close your eyes for thirty seconds. Take a deep breath through your nose, and exhale slowly through your nose. As your inhaling, feel your whole chest expand along with your abdomen. It’s important your whole chest and abdomen expand as you inhale.

Many people take short, shallow breaths into their chests. According to, “Shallow breaths can make you feel anxious and zap your energy.” They recommend breathing in through your nose while counting to five, then breath out through your nose counting to five.

Continue inhaling and exhaling, counting to five, then visualize yourself sitting on a beach.

It is a perfect day to be at the beach! You feel a soft breeze on your face. You feel the sun warming your skin and your hands. As your hands get warmer and warmer, all the tension in your body is released. You watch the waves come onshore, one-by-one. You listen as the waves breaking softly on the beach. You smell the salty air. You hear the seagulls flying overhead and hear the sound of children laughing in the distance. You’re overcome with a sense of peacefulness. You can feel yourself relaxing as the sun warms your whole body. Your breathing is slower now, and you’re able to breathe deeper and hold in the air longer as you slowly exhale. You’re suddenly aware that your hands feel warmer and you feel less stressed.

According to, “Hand warming has shown to have a beneficial effect for those who suffer from migraine headaches, high blood pressure, insomnia, pain, stress, digestive disorders, and many other ailments. The basic theory behind hand-warming stems from our understanding of the fight-flight response. The fight-flight response is an automatic change of physiological markers that take place when a person suddenly perceives danger or stress. Blood flow is significantly decreased in the extremities while being increased to the vital organs of the body. This enables a person to react physically to danger. If we overuse this natural response by constantly interpreting things as being stressful or dangerous that is not, we are chronically sending this response to the body. The more stressed a person is, the lower the temperature in the hands, feet and other extremities. The lower the stress level, the higher the temperature should be in the extremities.”

You should feel more relaxed now and able to re-focus your energy. You can do this simple exercise anytime during the day when you’re feeling stressed or overwhelmed. If you take a lunch break, you can try this exercise for five minutes.

It’s important to understand what’s happening to your body when it’s constantly in a stressed situation and more importantly, what to do to make it better!

I'm an artist, nature lover, ocean conservationist, 10 mile-a-day bicyclist, world traveler, avid book reader, music lover, meditator, mindfulness advocate, vinyl record collector, 1940's "film noir" fan and I'd rather be outside and inside!

1 Comment

1 Comment

  1. JMorgan

    May 12, 2018 at 7:56 am

    Nice article! I practice these steps myself.

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