shoes-291845_640They call us “knowledge workers.” For the most part, I believe this is because we do our productive work with our brains, rather than our muscles. In part though, I believe they use the term because “workers whose buttocks conform to the shapes of their chairs” just doesn't sound as complimentary as “knowledge workers.”

Yes, we spend a lot of time sitting down in front of our computers, and while that's not backbreaking physical labor, it is stressful, especially given the long hours so many of us log. What's an overworked, stressed out knowledge worker to do? It's not like most of us can knock off for an hour or two in the middle of the workday and go to the gym for a while. Surely there's something we can do to take the edge off, isn't there? As it turns out, there is. Read on and I'll tell you about five different techniques you can use as soon as you finish reading this article. Each one of them will leave you relaxed, refreshed, and ready to tackle the rest of your day. Here we go:

Abdominal Breathing

Put one hand on your chest, the other on your stomach. Breathe in deeply through your nose, inflating your diaphragm rather than your chest. You want to really stretch and open your lungs. Breathe slow and deep like this for ten minutes. Shoot for no more than six to ten breaths a minute. In addition to making you feel more relaxed, this will actually lower your blood pressure and heart rate.

Progressive Muscle Relaxation

Here, your goal is to systematically tense, then relax various muscle groups throughout your body. You're going to go through a total of ten areas of your body, one at a time. These will be: Feet, Calves, Thighs, Hips & Buttocks, Stomach, Chest, Back, Arms, Neck & Shoulders, Face. Tense each area to a count of ten, then release, breathing slow and steady as you go. Not only will you be more relaxed by the time you reach your face, but you'll come to deeply understand what tension actually “feels like” in every part of your body. Good to know.

Guided Visualization

Start with standard deep breathing to get you relaxed initially, then deepen your breaths and hold to a ten count each. While doing so, vividly visualize a positive, pleasant image. This will be different for each person. Yours might be a white sandy beach and an umbrella drink, or a rope hammock swinging on a salty breeze. Whatever it is, put your mind there as vividly as you can and hold onto that image until you feel yourself giving in and letting go. After enjoying several minutes' worth of “micro-vacation,” you can open your eyes and tackle the rest of the day.

Equal Breathing

This is probably the one you knew before you started reading. A simple, balanced inhalation and exhalation, both through the nose. Hold each breath to a four count and do as many repetitions as needed.

Kapalabhati

This one may take some practice and getting used to. You begin with a long, slow inhalation that can last many seconds, followed by a quick, explosive exhale that begins in the lower belly. Once you are comfortable with the sudden contraction, do ten of these, one about every two seconds. Both inhalation and exhalation should be through your nose.

If you can't get away from your desk, don't feel trapped. There are things you can do, starting right now, to get yourself relaxed and ready for whatever else the day may hold.