Power Breaks

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

  • Increase Stamina & Performance
  • Reduce Stress & Risk
  • Maintain Wellbeing
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