Looking to reenergize without having to get a coffee or hit the vending machine at 3pm?
Here is a 3-minute Routine to Bring Focus and Energy to your Day.
Try it out and and see if you love it.
If you do love it, try doing it for 5 days in a row. Everyone who’s tried it so far has told us it’s been really worth their while! We sure hope you have a similarly positive experience!
When your life-passion is inspiring wellness and empowering people to connect to the wisdom of their human vehicles and your child’s teacher asks for parent volunteers to talk about their work… I guess it’s no surprise that I said YES!!!
In preparation for going into the class, I created a 3-minute class-stretch routine and now that I have practiced it a few times I am finding it to be really energizing for adults too.
So… I offer you, my 3-minute routine and hope it brings you an abundance of energy!
3-minute Routine to Bring Focus and Energy to your Day
The routine has 7 parts. This 7-part routine involves some sitting and some standing movements. If you are at your desk at work or in a classroom and standing is not feasible, you can scroll down to the “alternative all-sitting routine” below.
Part 1: Forehead / temple/exhale
- Start in a seated position.
- Place your thumbs firmly on your temples, and lightly rest your forefingers (index fingers) on your frontal eminences (your forehead). And hold your hands in that position for 2 breaths, breathing as follows:
- Breathe in through your nose, and on the in-breath bring your tongue to the roof of your mouth
- Breathe out through you mouth. On the out-breath allow your tongue to drop back to it’s normal position.
- Note: Try to breathe out for twice as long as you breathe in. For example: breathe in for a 4 count and then breathe out for an 8 count. Just be careful to not overdo it and get light-headed
- As you are finishing up the 2nd breath, your fingers will remain on your forehead and temples as you move into Part 2.
Part 2: Mini-massage
- Remain in a seated position with your thumbs on your temples and your index fingers on your forehead and breath normally
- Keep your thumbs on your temples and bring all your fingers to the middle of your forehead in a vertical line. (see picture)
- Pull your fingers apart and towards your temples until your fingers reach your thumbs.
- Then use whichever combination of fingers and/or thumb that feels comfortable and pull up, over, and around the back of your ears.
- Continue down the back of your neck and give yourself a mini-massage.
- Continue down the back of your neck until your fingers are on your shoulders and move them around in a typing motion.
- And finally, bring them back down to your desk and move to Part 3
Part 3: Arm stretch
- From your seated position, hold your arms out straight in front of you at shoulder height with the backs of your hands facing one another.
- Bring your arms together and cross your hands over one another so your palms are touching.
- Interlace your fingers
- Bring your clasped hands towards your body so that your clasped hands are hovering slightly below your chin and your elbows are pointing down.
- From this position, take 2 deep breaths
- Unwind your hands and arms, then stand up for part 4
Part 4: Standing circle stretch
- Stand tall with your hands on the tops of your thighs with your fingers pointing down.
- Breathe in as you circle your arms up and over your head. When your arms reach the top of your head, keep going just a little further so that your arms each cross the midline of your body over your head.
- As you exhale, let your arms swing back down, and once again allow your arms to cross the midline of your body—this time, in front of your body.
- Inhale again and circle your arms back up for a second time and just like before, have them cross the midline of your body over your head.
- As you exhale, bend forward and let you arms circle all the way to the ground (or as close to the ground as comfortable).
- From your forward position, breathe normally and reach down and draw 2 figure 8’s . Depending on how close to the ground you are, you can either trace a figure 8 shape on the floor or ground in front of you or you can air trace the figure 8.
- As you begin to stand back up into an upright position, inhale and exuberantly raise your arms to the sky and stand up on your tip toes
- Return to flat feet on the ground and bring your arms down to your sides as we move into Part 5.
Part 5: Marching
- Begin your march by lifting your right arm and your right leg at the same time, then your left arm and left leg. March in this same-sided form for 10 paces
- After 10 paces of same-sided marching, switch to a cross-sided elbow to knee march for 10 paces. To do the cross-sided elbow to knee march bring your left elbow to your right knee, then your right elbow to your left knee. Continue for 10 paces.
- Repeat the same-sided march for 10 paces
- Repeat the cross-sided elbow to knee march for 10 paces
- Continue marching with your legs, and now swing your arms. As your right knee is up, swing your left arm in front of your body; as your left knee is up, swing your right arm in front of your body.
- Shake your arms and legs
- Sit back in your seat and move into part 6
Part 6: Seated breathing
- From your seated position, put your left hand on your heart and your right hand on the side of your face with fingers pointing up. Take one nice big breath while you are in this position.
- Switch your hands so that your right hand covers your heart and place your left hand on the side of your face with fingers pointing up. Take one nice big breath while you are in this position.
- Bring both hands to the back of your head with your elbows in front of your face and perpendicular to the ground. Bring your elbows as close to touching as you are comfortably able to do with your hands on the back of your head, and breath.
- Bring your arms and hands in front of you, place your elbows on the desk in front of you as you move into the 7th and final part of your 3-minute routine
Part 7: Rest your eyes
- Place your elbows on your desk, and rest your head in the palms of your hands by covering each eye. (Right palm over right eye, left palm over left eye).
- Sit in this position for 2 breaths as you allow your eyes to briefly rest. As you are sitting in the eye-resting position, thank yourself for gifting yourself these 3-minutes. Notice how your body is feeling. Visualize all the additional oxygen you just fed your cells and how that oxygen is bringing energy and focus to your body and mind.
- Bring your hands back to your desk and resume with your day.
Hope that felt terrific!!!!
If it did, spread the wellness by forwarding this article along to your friends, co-workers, and children.
Alternative Routine for bringing focus and energy to your day– all sitting routine
What if you are sitting at your desk and cannot stand up and do the full 3 minute routine? Here are 3 exercises you can try:
- Focus on the exhale
Take a few conscious breaths focusing on your exhale. Try to breathe out for twice as long as you breathe in. For example: breathe in for a 4 count and then breathe out for an 8 count. Just be careful to not overdo it and get light-headed.Breath is a terrific tool for bringing focus and energy into your day. You can read yoga or martial arts literature and you’ll find volumes on the power of breathing. There are multiple techniques for consciously and effectively breathing, so if you already have a terrific one that is working for you, then let this just be a friendly reminder to take a wonderful breath right now.Why focus on the exhale?
My swim coach had us occasionally focus on the exhale during practice and what I have since noticed is that focusing on the exhale is useful for more than just swimming. When I use my Em-Wave (bio-feedback technology), I get to actually see the feedback that focusing on the exhale helps bring me to a state of coherence. (For more about coherence, check out the Heart Math Institute).
- Hands on your temples and forehead
Place your thumbs firmly on your temples, and lightly rest your forefingers on your frontal eminences (your forehead). Breathe in through your nose and out through your mouth.As you are breathing, think about the blood that is pulsing just under your forefingers. Think about that blood fueling your forebrain and bringing focus to your thoughts.Next, take a few seconds to notice if you feel any tension under your thumbs. If you do, allow the pressure of your thumbs to help you release that tension. Use your breath and your intention to support your thumbs in helping your body release that tension.
- Finger Squeeze
Get your circulation and your energy flowing by simply squeezing the ends of each of your fingers and your thumbs.
Do you feel energized?
That’s the power of connecting to the wisdom of your human vehicle!
Credits, Thank Yous, and Additional Resources
Our bodies’ wisdom is a terrific guide for figuring out what we each individually need. In addition to listening to the power of my human vehicle, I have been experimenting with techniques I’ve learned from so many talented and fabulous sources. I’d like to give credit where credit is due– starting with my parents who used to lead me in energizing routines when I was small. My sports coaches all the way back to Coach Phil- my swim coach in 1979. And the articles, books and live events that I have learned from including: the Heart Math Institute, Donna Eden (pioneer of Energy Medicine), Tony Horton (creator of my beloved P90X2), Tony Robbins (guru of practical psychology), and Dr. Gallop (vision therapist). If you recognize a move in this routine and you think you’ve seen it before—you probably have.