Let’s face it – work is stressful. Yet there are things we can do to cope with it better. We all feel stretched for time, and taking a break to do a workout or even a lingering lunch feels challenging, especially in the hospital environment. Consider this. A three to five minute breathing, meditation or stretch break can give you that little extra something to make it through the next step of the day. Here are three techniques you could squeeze into just about any work day, if not at work, when you rise in the morning or when you get home. For each technique, use the handy timer on your smartphone to give you more structure.

4-4-4

Either sitting down comfortably or standing with good posture, take a long deep inhale for four counts, hold for four counts and exhale for four counts. Do this four times, or more if you have a little more time.

Fingertip Repetition

This technique works well when sitting down. Rest the palms of your hands down on the tops of your thighs. Tap each fingertip on your thigh starting with your thumb to the rhythm of a mantra such as:

Peace begins with me

I am calm today

All is well right now

The goal is to tap each fingertip to the sound of the syllable and switch hands. Keep repeating this on each hand with your eyes closed for three to five minutes until you’re ready to stop.

Grounded Tree Pose

This one is exactly like it sounds. Stand up straight with your arms to your side, roll your shoulders back until your posture is nice and strong. Now close your eyes and visualize your feet like roots of a tree grounded strongly to the earth. Breathe in slowly and exhale repeatedly as you are visualizing your roots. Feel free to raise your hands up over your head and picture sunlight glowing down on the tops of your hands (like leaves). Keep breathing and exhaling your way through the visualization.