1.respite 20 minutes
Nighttime sleep is very important, but the daytime respite is also very helpful for maintaining physical strength, improving learning and work efficiency.
A number of studies have shown that respite is a decompression artifact that can effectively reduce the secretion of stress hormones in the body; it can improve sensitivity and work efficiency, and you will feel more energetic and more sensitive after a break. Scientists also confirmed that after getting up for 8 hours, 20 minutes more than 20 minutes of sleep in the morning.
The study found that people who slept more than three times a week and less than 30 minutes each time had a 37% reduction in the risk of heart disease; in addition, small sputum helps maintain body stability, promotes cell repair, and can simply and efficiently accumulate energy. To make the whole person healthier.
- Seriously stretched out
Stretching can increase the compression of the heart and lungs, promote blood pumping of the heart, increase the oxygen supply to the whole body, and also help the contraction of the whole body muscle and the deepening of the breathing. The blood flow in the brain is sufficient, and people naturally feel awake and comfortable.
Keep your body relaxed while stretching, put your hands and fingers crossed, palms up on the top of your head, alternately straighten your toes and hooks, while stretching your limbs, you can also turn left and right for about 30 seconds.
- Daze for 5 minutes
Medical research shows that daze is the simplest way to decompress.
When there is no distracting thought in the heart and nothing in the brain, the alpha brain waves in the brain are strengthened. This special brainwave can suppress information overload, concentrate attention and thoughts, improve mood, reduce stress, relieve anxiety, strengthen memory, relieve pain, and improve immunity.
Another study found that a proper daily stay can reduce the risk of anxiety and depression by 25%.
- Have a cup of hot tea
It takes only 1 minute, a cup of boiled water or a cup of hot tea to rejuvenate you.
A study published in the Frontiers of Human Neuroscience found that drinking water can speed up your brain by 14% and help keep your mind agile.
- Do a work
Work and study are tired, get up and do a set of work, you can rejuvenate in an instant.
Pulling the ribs, twisting the waist, or squatting, standing against the wall, raising the legs, push-ups are all simple and easy movements, you can also practice a two-group yoga movement, the time does not have to be too long, you can let a few minutes The body is fully rested.
- Come to a head massage
A simple head massage can come by yourself, such as comb therapy.
Choose a person’s more acceptable strength, use the fingers or fingertips, start from the upper eyelids and comb the hair back to the back of the neck, and repeat it several times. You can also use a horn or a solid wood comb instead of a finger.
This action can stimulate the nerve endings and meridians of the scalp, effectively relax the tension of the head nerves, and promote local blood circulation. Especially those who are engaged in mental work, insist on combing hair for 3 to 5 minutes every day, for relieving fatigue and nervousness of the cerebral cortex. The state is great.
- Going out to the sun
10 am and 4 pm is the best time to sunbathe. You can take a walk while sunbathing.
It can be used to dry the back, legs, and head, help calcium absorption, synthesis, and improve immunity, 15 to 20 minutes per exposure.
- Share interesting things with others
Laughter is the best decompression medicine. After working for an hour or two, sharing an interesting story with a colleague or family member, or reading a comic book, a funny video, etc., can instantly reduce the body’s stress hormones. You can also walk around in the office or at home, chat with colleagues, and relax your body.
- Eat healthy snacks
Eating healthy snacks between meals or before meals can both relax your body and mind and help you replenish your nutrition.
You may wish to have some snacks in the office and give yourself a short “tea break” at 10 am or 3 pm. Yogurt, fruit, and nuts are all healthy snack choices. But don’t eat snacks after a full meal, especially at night.
- Wash your face with warm water
Wash your face with warm water when you are tired, and let the whole person rejuvenate. The water temperature should not be too hot, nor too cold, about 35 °C.
Wash your face first, then wet the clean towel with warm water, apply it to your face or neck for 1 minute, and take a few deep breaths to promote blood circulation and relax.