A hard day at work can be mentally and physically tough for you. The weight of deadlines, meetings, multi-tasking and responsibilities can drain you out if you don’t take a break or unwind your body and mind from time-to-time. Wondering how to relax the body and mind at work? Let’s help you out.

How to relax at work?

Well, if it’s an ‘all work and no play’ environment for you at office, and you get no relaxation time for a break, you’re likely to feel the burnout soon. Give your body some time to rest and try to let out all of your worry and tension there before returning home with this negativity.

Health Shots got in touch with Ishan Shivanand, a specialist in meditation and the founder of Yoga of Immortals, to learn some of the best ways to help you calm your body and mind when you’re feeling stressed or overwhelmed at work or in any other situation.

Shivanand says, “Staying composed and steady at work is a necessary leadership quality. As per Bhagwad Gita, the state of ‘sthita-prajna’ —‘sthita’ relating to ‘being firm and calm’ and ‘prajna’ meaning ‘intelligent’ —can be achieved with a mind that is focused, unwavered and balanced.”

He adds, “Scientifically speaking, it is possible to attain this state of balance in life by making simple modifications in our work lifestyle.”

Here are 5 ways to relax yourself at workplace to reduce stress:

1. Practice Pranayam

The first step to regulate the mind is to regulate the breath. ‘Prana’ pertains to the life force energy within us, while ‘yama’ means control. Pranayam breathwork helps modulate the sympathetic and parasympathetic nervous systems and enter the flow state for efficient work performance. Moreover, it reduces stress, anger, regulates hunger, boosts immunity, and improves your sleep cycle as well.

2. Visualise what you want

Visualisation is the first step to materialisation. In your free-time, connect with your goals. Think about the details on how it appears and feels achieving your goals. Be detailed in your process, and don’t let the logical mind intervene with questions. The subconscious forms more than 96 percent of the total brain power. We must use it judiciously. Trust us, what you’re thinking will come true one day and you’ll build the life you’ve always wanted to live.

Also, read: Shoo away stress from your life with these relaxation tips

3. Write a journal

The next step to the visualisation technique is to put your goals on paper. While writing, be specific with your goals—personal or professional. Be as descriptive as possible about three areas—immediate goals, mid term goals, and long term goals.

4. Express gratitude

The practice of gratefulness has proven to alter the brainwaves. One tends to feel calmer, more content and organised. Express your gratitude to your team in regular emails, take breaks and have honest conversations, or simply sit in solitude to thank yourself for being such an incredible hard worker. Recognize your own work.

5. Smile and compliment people

Facial movements have a direct impact on our emotions and mind. Connect with people, engage in healthy interactions, and express if you feel inspired and motivated by them. You don’t need to restrict yourself with how people look or what they wear.

These practices will add meaning and purpose to your work, leading to fulfillment, peace and happiness at work.