Antistress
A set of quick practices for tense days
as needed · 3–20 minutes
These practices need no preparation. Choose any one when you need to lower tension here and now.
Goal
A set of quick practices for tense days
Duration
as needed · 3–20 minutes
What is inside
- MindfulnessStop — three breathsA micro-practice of three breaths you can do anywhere.30 seconds
- Breathing practices4–8 breathingAn extended exhale, twice as long as the inhale.5–8 minutes
- Energy practicesЗаземлениеПрактика возвращения веса и опоры через стопы.5–10 минут
- Deep relaxationProgressive muscle relaxationTensing and releasing muscle groups one after another.15–20 minutes
- Energy practicesТряскаСвободное вытряхивание тела для сброса напряжения.5–10 минут
- Deep relaxationNSDRНеглубокий сон без сна: короткий протокол восстановления среди дня.10–20 минут