Two minutes is almost nothing. You can find it. Excuse yourself from a call or join one to two minutes late. Instead of an hour, why not book meetings for 50 minutes and use the extra time to take a break? Take a lunch break or walk to get a coffee.
But two minutes is all you need to reset. When your day piles up, and you’re context switching all the time, your brain is overloaded. It becomes impossible to think clearly, sometimes to think at all.
What can you really do in two minutes to make a difference?
I’m a yoga teacher, and have been practicing yoga for thirty years. And honestly, this is the yoga that I do every day (it’s not all handstands and backbends). Yoga literally means union: of your breath, your mind and your body, that can be as simple as being present and giving yourself the gift of withdrawing - just for a few moments - from everything else.
So, I invite you to give yourself two minutes every day. Every hour if you need it! Here are some ideas.
Two minutes on your breath.
You can do this if you’re walking, sitting on the toilet, or even at your desk. Keep your headphones on if it helps, but unfocus or close your eyes. Or look out of the window, especially if you can see anything natural.
If you’re sitting, have your feet on the floor and bring your head up and back a little, give yourself a slight double chin, and feel tall.
Gently bring your attention to your breath. If it helps, focus on the tip of your nose, and feel your breath coming in / leaving.
Try and slowly breathe: in for four, out for four. If you need to start at two, that’s ok. Be patient with yourself. It may feel ragged or stuck at first, but it will smoothen out. Enjoy it once you have that calm, steady breath.
Two minutes on your self talk
Pay attention to what you say to yourself. If your self talk is negative, it has a huge impact on your wellness. It may feel cringy at first, but actively saying positive things in the present tense (even if you don’t believe them - yet) can improve your mood, your day, your outlook.
You can find thousands of affirmations on YouTube. My advice would be to find one with a voice that you like, and give it a go. The key is, repeating what is said, not just listening. You can say it internally, but form the words. “I am worthy. I am good at my job. I am a thoughtful team mate. I am successful. I can do this… ”
You can do this anywhere. But walking or in a quiet space is great, especially first thing in the morning or last thing at night.
Two minutes on your tension
We all hold stress in our bodies. Frowning, knots of anxiety in the belly. Nail biting. Shoulders tense. Jaw clenched. Perhaps all of the above. Releasing the tension from our bodies can help clear our minds too.
Sit comfortably with your feet flat on the floor. Lift up your head and bring your chin slightly back (to counter the screen-neck-crane). Close your eyes if you can. Squeeze your shoulders up tight to your ears, hold for a second, then exhale (out loud preferably) and drop them. Repeat three times. More if you need to.
Take a little twist. Keep your hips forward, and take your hands to one side of your chair / look over that shoulder. Breathe there a few times, then come back to the center. Repeat on both sides.
Open your spine a little. Put your hands on your knees. Suck your belly in and curve your spine out behind you, like a cat. Breathe in and reverse that, so arch your back a little and lift your chin / look up. Do it three times. Slowly.
Finish off with a shoulder roll, and you’re reset.
Disclaimer: The statements and opinions expressed in this article are those of the author(s) and do not necessarily reflect the positions of Thoughtworks.
