When pressure builds at work or at home, finding 20 minutes to breathe is often a mission impossible. Are you feeling overwhelmed? No need to spend hours: a few simple gestures lasting just one minute are enough to ease the tension.
This approach is based on the protocol developed by Doctor Esther Sternberg, researcher and author of the work
Well at work: creating well-being in any workspace. In his publications shared on the website of the American magazine Psychology Todaythis stress specialist explains how these little rituals transform our daily lives.
4-7-8 breathing: the natural handbrake against anxiety
For Dr. Esther Sternberg, the first reflex is based on breathing through your stomach: place your hands on your abdomen, inhale through your nose, letting it swell, then exhale slowly. “Repeat this movement several times to immediately curb the stress response.”she explains. She also emphasizes that “This method does not require months or years of training like Zen meditation.
For a super-quick version before a tense meeting, adopt the 4-7-8 technique:
- Inhale through your nose for 4 seconds;
- Hold your breath for 7 seconds;
- Exhale gently through your nose for 8 seconds.
This rhythm activates the vagus nerve, the control that slows the production of adrenaline. Three to four cycles are enough to regain your calm or manage to get back to sleep at night.
Looking out the window, walking, observing: diverting attention from the brain
When your thoughts are spinning, changing your focus is very effective. Looking out the window or watching the leaves move “instantly takes you out of your anxiety zone,” notes Dr. Esther Sternberg.
To anchor this calming, you can use the 5-4-3-2-1 sensory method. Take 60 seconds to identify around you:
- 5 visual elements;
- 4 tactile sensations;
- 3 noises;
- 2 smells;
- 1 taste.
In a few seconds, your mind leaves the disaster scenario and returns to the present moment.
A short walk also offers excellent results.
“Getting some fresh air and walking gently triggers the relaxation response“, specifies the specialist. When crossing a park, you breathe organic compounds released by the trees. “These natural molecules provide direct soothing”. This is the whole principle of walking in the forest, a gentle immersion focused on your sensations, without seeking performance.
Gratitude and a cup of tea: two gentle gestures to regain your balance
Another habit to try: minute gratitude. The researcher draws inspiration from a traditional ritual consisting of starting the day by turning towards the four cardinal points, the sky and the earth.
The objective? “Feel gratitude for what surrounds you, nature and your loved ones“. She also recalls that “this state of compassion releases dopamine and endorphins, these feel-good hormones“. According to a study cited by the website of the American channel CNBC, keeping a short gratitude journal makes you more optimistic on a daily basis.
Last tip accessible to everyone: transform your drink break into a moment of calm. Inspired by the Japanese tea ceremony, Dr. Esther Sternberg advises slowing down when serving your hot beverage. Observe the steam, the color of the water, then “take the time to feel the warmth of the cup in your hands”. A banal gesture that becomes a moment of serenity in the middle of a busy day.