The end of the year is a time to reflect, recharge and prepare for the year ahead. Doing this after a long year of accumulated stress can be quite a challenge, and as nice as relaxing and rejuvenating sounds, it can be quite difficult to achieve when your brain is working overtime.
The good news is that there are scientifically backed neuro hacks that can help anyone unwind and rejuvenate, without needing to commit to long, complex routines. Start with these five exercises from Brain Harmonics:
Box breathing: This simple breathing technique is about breathing in for four counts, holding for four, breathing out for four, and holding again. Doing this for just two minutes when you’re feeling anxious can help lower cortisol levels and leave you feeling relaxed.
Digital detox: A break from screens can reduce over-stimulation, a significant source of modern stress. Even if it’s just 5-minute breaks away from the screen, it will help your brain reset from the constant digital intake.
Visualisation for calm: Imagining a peaceful place can have a direct effect on the brain’s relaxation response, so picture a space that makes you feel relaxed be it the beach, a forest or a bubble bath.
Cold therapy: Refresh yourself by splashing your face with cold water to activate the vagus nerve, which promotes relaxation and lowers your heart rate. Alternatively, holding a cold compress or ice pack near your face for a few seconds can have a similar effect.
Grounding through sensory awareness: Bringing awareness to your senses by focusing on your surroundings can help calm your over-active mind. Try making lists such as five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This simple exercise can pull your mind away from stressful thoughts and help ground you in the present.
