National Times Bureau, July 17, 2025: In the rush of modern life, juggling tasks and meeting deadlines can leave both body and mind drained. To stay healthy and balanced, it’s essential to carve out intentional moments of rest during the day. These small “buffer zones” can help prevent burnout and restore emotional and physical energy.
1. Release stress, one breath at a time
Stress can lead to shallow, rapid breathing, which worsens anxiety. A simple two-minute breathing exercise can help. Try the 4-4-6 technique: inhale through your nose for four counts, hold your breath for four counts, and exhale slowly through your mouth for six counts. Repeat this a few times to calm your nervous system and steady your thoughts.
2. Stretch and keep stress away
Physical stress often mirrors mental stress. Incorporating small, mindful rituals during the day like light stretches or a quick walk can break the cycle. Even a few seconds of rolling your shoulders, twisting your torso, or reaching overhead to stretch your spine can improve blood flow, release stiffness, and refresh your mind. Avoid excessive screen time, ditch doom scrolling, and consider adding journaling to your daily routine.
3. Music in meditation
Music can be a quick gateway to relaxation. After a hectic task, play soft instrumental tunes and close your eyes for a couple of minutes. You don’t need a silent room just a willingness to pause and let sound carry away the clutter. These short meditative breaks offer a moment of quiet before jumping into your next responsibility.
4. Walk your way to good health
Prolonged sitting is linked to serious health risks like heart disease, high cholesterol, and diabetes. To counter this, stand up and walk for three to five minutes every 20–30 minutes. Even simple acts like refilling your water bottle or stepping outside can refresh your body. Grounding walking barefoot on grass or soil can also help reduce stress, improve sleep, and support better circulation and immune function.
5. Expressing gratitude is key
Gratitude helps combat stress and anxiety. Once or twice a day, jot down three things you’re grateful for—big or small. Whether it’s a good meal, a kind word, or the warmth of sunlight, this daily practice helps shift your focus from pressure to positivity, building emotional strength over time.
By weaving these small yet effective habits into your routine, you can build a foundation of resilience and well-being one breath, step, and thought at a time.
