MicroBreak Tips from Jeanne Charbonneau

Here are some micro-break tools that we could all use!

For many, learning to "let go"/"relax" is a learned skill, akin to learning a musical instrument or new sport. It requires instruction/coaching and practice. They are unaware that they are holding excess tension in, for example the trapezius muscle could get tight when mousing, that the breathing is short, shallow, thoracic...They have accommodated to that level of muscle activation--it is "normal"...so if it is normal, how do we "relax" during a microbreak? 

One of the tools that is effective with people who are learning to lower their level of arousal, is "The Quieting Reflex". A specific technique developed by Charles F. Stroebel, MD and outlined in his book, "QR: The Quieting Reflex" 

Here's what you do: 

Notice if there is a trigger - physical or emotional - and do this with those triggers. Or simply use the technique every 30 minutes as a micro-break.

 Break into a big sparkly smile--outwardly or inwardly--mouth and eyes. 

Say to yourself, "Alert mind, calm body" or something similar.

Inhale, Slow and Low--abdominal breath. Exhale, allowing the face, jaw, shoulders to relax/become loose and limp. Imagine a wave of warmth flowing through your body.

Resume your work. 

That's it! Simple, proven, effective, The caveat is it does require practice in order to perfect.

Thanks for the great advice Jeanne!!