Too many hours in front of the computer make you tired, listless, and often stressed. In addition to deep breathing, there are other tips to help you get through your entire workday without stress and with a great deal of ease. If you're looking for the best inspiration for staying energized at work, this article will help you.
Reduce fatigue: Why are breaks necessary?
Humans have a certain capacity for concentration. However, when this capacity is exhausted, work is no longer completed with the efficiency that it normally could. If you notice that you can no longer concentrate, then a break is long overdue.
If you don't follow these tricks at your desk, you'll feel exhausted, drained, and lacking motivation. Therefore, it's much better to take a break early. Your body relaxes and stressful thoughts are released.
Burnout, sleep disorders or other physical ailments can be the result of overwork and thus a lack of breaks for body, mind and soul.
Those who constantly perform highly demanding cognitive tasks in the office can increase their concentration by focusing on other activities during breaks. Exercise can be helpful. In this context, many people report the positive effects of yoga on their well-being. You should also ensure regular, adequate sleep and a healthy, nutrient-rich diet; fresh fruits and vegetables are essential for consuming all the important nutrients. To keep your body hydrated, it is advisable to drink at least two liters a day.
Tip 1: Why is yoga helpful for fatigue?
In this section, we would like to explain to you why the ancient traditional Buddhist teachings are perfect for strengthening health in the office.
Many employees in Germany complain of daily fatigue. This usually lasts from early morning until evening. In this context, getting enough sleep at night is crucial. If you're getting enough sleep and the fatigue still persists, other solutions must be found.
Far Eastern asanas help you get the energy flowing in your body. Sitting all day stagnates the flow of energy—especially in the lower body (first and second chakras). Yoga, Tai Chi, or other relaxation techniques work precisely here: They help release energy blockages in the body and get everything flowing.
If you want to easily and simply realize these benefits, then incorporate business yoga into your daily work routine.
Tip 2: Which exercises are helpful?
There are many different asanas that can help you feel better, more vital, and energized, whether you're working from home or at the office. Your neck, shoulders, and spine are particularly affected by prolonged sitting. Therefore, it's all the more important to focus on these specific parts of your body to achieve lasting change.
a) Eagle arms
This exercise is very beneficial for the shoulders and arms. Sit upright. Extend your arms with your palms facing upwards. Then cross your arms and bring your palms together (either completely touching or as close as you can).
The asana is held for a few moments before changing sides.
b) Swivel seat on the floor or chair
You can do this exercise on the floor or in your chair. If you're sitting on your mat , stretch your arms up and twist your torso to the right. Place your right hand on the floor behind you, while your left hand rests on your right thigh. After a few deep breaths, change positions.
If you prefer to stay seated on the chair, you can grasp the armrest with both hands and turn first to the right and then to the left.
c) Forward bend on a chair or while standing
To relax your upper back at work, the forward bend is very helpful. To do it, sit on your chair and bring your arms together behind your back. Now stretch them upward (toward the ceiling) and bend your torso forward. Your arms are in the air. The position works similarly when you're standing.
d) Neck exercises
In addition to the yoga exercises mentioned above, you can also focus on your neck.
There are several ways to relax your neck with office yoga:
- You can rotate your head in circles. First, do a few times in the front: move your head from left to right. Complete the exercise by throwing your neck back slightly and moving your head from left to right.
- Let your head fall to your left side (shoulder) and gently place your left hand on your face. Enjoy the stretch. The exercise can be repeated on the other side.
- Massage your neck with your hands and breathe deeply.
e) Exercises for your eyes
Of course, the eyes should also be included to reduce fatigue.
- To do this, try circling your eyes from top left to top right, then bottom right to bottom left. Repeat these circles several times.
- Blinking quickly can help moisturize the eyeballs.
- Trace the infinity symbol with your eyes.
- Find a point nearby and alternately focus on it with one in the distance.
You can easily perform all of these exercises at your desk without even having to get up. If you suffer from dry eyes, you should take the time to follow these instructions regularly. You can also do these exercises outside during your lunch break. The effect is often even greater, because the sunshine and the fresh oxygen are good for making you feel more relaxed, vital, and energized.
Tip 3: Meditation against fatigue
Exercise helps you feel more energetic and avoid a third or fourth cup of coffee. However, the cause of fatigue should always be investigated: Are you suffering from a lack of sleep? Is your work too demanding? Are you overwhelmed?
You'll find the answers when you're honest with yourself – meditation can help you get to know yourself better, let your thoughts flow, and focus on yourself. Furthermore, you'll find relaxation increases if you spend a few minutes on the meditation cushion .
Beginners should first listen to a guided meditation to help them achieve a state of relaxation. Over time, you'll be able to meditate freely or simply with music or specific frequencies. No matter which meditation you choose, the most important thing is to incorporate your breath. This way, you can achieve even greater relaxation for your body, mind, and soul. With regular practice, you'll notice your fatigue decrease and your concentration improve.
Have you tried the best yoga poses for the office yet? What do you do when you're feeling persistently tired?
