Decrease your tension, increase your efficiency and improve your mood with this perfect plan that you can make during your meal time.
START 13:00
Exercise your rights “An hour of active de-stressing three days a week can reduce stress levels to a third,” explains Professor Steven Palmer, director of the Center for Stress Management in England.
13: 00-13: 20
Make waves Training is the king of relaxation, according to research from the University of Glasgow in Scotland. Raising your heart rate above 70% of its maximum for 20 minutes releases hormones called catecholamines that release you from stress. “Swimming is useful and the intensity is easy to maintain,” says coach Matt Wood. In addition, negative ions released by water are proven relaxants.
Brinca If you can’t find a pool, try the squats with a jump. Researchers at Pennsylvania State University discovered that it produces high levels of testosterone, which helps you manage stress. Heat five minutes and take a weight with a third of the weight you use for squats. Descend and push yourself up. Land with your knees bent, get down and jump again. Make five sets of eight.
13: 20-13: 30
Sit Researchers at the University of West Virginia discovered that “meditating carefully” reduces psychological problems by 44%. “Just sit quietly for 10 minutes with your eyes toward a point on the wall and breathe deeply through your nose for three seconds,” explains the professor of psychology at the University of Oxford, Mark Williams. “Don’t worry if your mind starts traveling to the past, current worries, future plans or even daydreaming,” says Williams. “Just be aware of where your mind is going before bringing it back to fully focus on a particular breath.”
13: 30-13: 45
Take an outdoor express “With just 10 minutes in the sun there can be a big change in your stress level,” says the University of Glasgow psychologist, Stephany Biello. Have a coffee while you’re there and talk to someone. Researchers at the University of Bristol discovered that when someone stressed drank coffee alone, he remained upset, but when he did it with friends, he improved. “We believe that drinking caffeine in a group aids anxieties,” explains lead researcher Lindsay St Claire.
13: 45-13: 55
Have a plan B Swallow a vitamin B pump, essential for manufacturing serotonin, dopamine and norepinephrine, hormones with pure good vibes. A study in the Journal of Neuroscience Nursing found that vitamin B deficiency causes nervousness, irritability and depression. The best sources are legumes, eggs and green leaves.
13: 55-14: 00
Dream at your desk “Edison lived sleeping three hours at night, but with short naps in the day,” Palmer explains. Close your eyes on your desk and wait five minutes for images of dreams to appear in your brain; This process is known as “alpha dream.” When they appear, open your eyes. “You will feel calm and fresh