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POWER BREAKS - Quick Relaxation

Regular "Power Breaks" can be used throughout your day to help:

  1. Increase Stamina & Performance
  2. Reduce Stress & Risk
  3. Maintain Wellbeing
  4. Relax.....


Quick Exercises - 2 mins

  • Stretching. Gentle and controlled; no jerky or fast movements. Stretching in the office, outside and on the go PDF.
  • Water. Hydrate by drinking some water; wash your face to refresh.
  • Deep Breathing. Breathe in for 6 seconds, hold for 2 seconds, breathe out for 6 seconds. repeat 6 times. Other breathing exercises PDF.
  • Attitude of Gratitude. Recall 5 things to be grateful for. Think of 3 things going well. Choose the attitude you want to go with for the rest of the day.
  • STOP-THINK-GO. Stop and take stock of your action, motive and intention. Relax your muscles, breathe deeply, and answer the question "What is the next sensible and safe thing to do now?" 5Rs to stop-think-go PDF (recognise, relax, rethink, refocus, repeat)
  • Visualise. Use your imagination to fill out a pleasant scene (beach or forest etc) in as much detail as possible. This is a form of basic meditation. Visualisation-Meditation technique PDF.
  • Pummelling Wake Up - involves massaging and energising your muscle-groups by hitting them moderately with your fist, and waking up the body. Pummelling exercise PDF.
  • Pit-stop. Checkin with a mate or colleague. How are you going?
  • Checklist. Check your to-do list and focus on priorities and reasonable expectations.
  • Refresh your thinking. Check your perspective; Zoom out and think of the big picture. Question. More powerful refresh thinking tips PDF.
  • Body Scan to Relax. Slowly scan your muscles from top to toe, relaxing as you go and breathe out. Full Body Scan to Relax technique PDF.
  • Grounding Mindfulness. Grounding yourself in the here and now by observing your direct physical environment. Notice gravity, sounds, sights, temperature, etc. Full Grounding technique PDF.
  • Distractors. Quick distractors for 2 mins include drawing, reading, looking out the window, tidying your desk or work area, grabbing a snack.
  • Progressive Muscle Relaxation (PMR). This exercise works by progressively working your muscles to relax and unwind. Full PMR technique PDF.
  • Positive Thinking. Chose a motto or favourite saying that helps keep you motivated and grounded. Consider focusing on your values (helping, persistence, tolerance, patience etc).
  • Time-Out. Call a time-out for thinking time. Count backwards from 10. Relax. Defuse
  • Power Combo. Using a combination of 2-4 exercises above can be effective too.
Simple Exercises
  • Walking. Quick walk around the block. Try up and down stairs. Walk and talk instead of meeting inside
  • Talking. Checkin with a colleague about the day. Share achievements and challenges. Focus on solutions and positives.
  • Phone Home. Call a friend. If possible in your work setting, call home to talk to family, friends or loved ones.
  • Switching off. Use a distracting or relaxing activity that you enjoy: quick yoga; reading; listen to music; crosswords; sodoko; games; jokes etc
  • Longer Lunch. Take that extra 10-30 mins to unwind or connect over lunch, the perfect time to gather your energy
  • Practice what you preach. Ask yourself "What would I tell a friend to do or consider if they were in this same situation?" Then do if for yourself.
Powerful Exercises
  • Exercise and physical activity
  • Talking with a mentor or mate
  • Counselling with a registered health professional
  • Sleeping quality and routine
  • Hobbies and interests for self-care
  • Social support and quality time with your friends and family
  • Relaxation methods that don't involve using substances (bath, swim, hug, pets etc)
  • Prayer and/or Mediation
  • Asking for help, advice or another perspective
  • Resolution - use a problem-solving approach


YouTube Exercises

Other Resources you might find helpful.