Try “Yogic coffee”fizkes/Shutterstock
Instead of a cup of java, try this breathing technique that’s so energizing it earned the nickname “yogic coffee.” A study in the International Journal of Yoga found that this particular breathing technique, also called Bhastrika or “bellow’s breath” perks up your central nervous system, waking you up and simultaneously calming you. Ready to try it yourself? Here’s how from Jessica Matthews, MS, professor of yoga studies at MiraCosta College in San Diego, California. From a comfortable seated position, bend elbows to 90 degrees, raise arms to shoulder height, and creating loose fists with your hands. Take two to three deep diaphragmatic breaths in and out through your nose, maintaining good posture. On the next inhalation, forcefully inhale through the nose while extending arms overhead, outstretching fingers. On the exhalation, forcefully breathe out through the nose while lowering arms back to starting position, once again creating loose fists. Complete a total of ten even cycles of breaths, then rest, placing hands on thighs with palms facing up as you breathe comfortably in and out through your nose. If time permits, repeat for a total of two to three rounds. Have 10 minutes? Try this quick yoga workout.
Get up and walk aroundChompoo Suriyo/Shutterstock
Backbends and headstands can give you that afternoon jolt, but Jodi Epstein, yoga and meditation teacher, concedes they can be hard to pull off in an office setting. What’s a cubicle jockey to do? “Get out of your chair and walk away from the screen,” she advises. When you sit for hours on end, your energy drops, your breath becomes shallow, and the inner workings of your body become stagnant—all of which have an intimate effect on your mind. “Instead of walking to refill your coffee cup, walk outside or around the office for about five to ten minutes,” she suggests. If possible, try to walk around for five minutes every hour or two. And if you still need that coffee? “At the very least, while walking around with your third cup, you might find you don’t need a fourth.”