3 Steps To Your 10-Minute Daily Retreat
Written by: Lisa Charles, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The 10-Minute Daily Retreat is a game changer in addressing the international employee burnout epidemic. According to the World Health Organization (WHO), burnout is an "occupational phenomenon" internationally classified as a disease. Overwhelming stress, feelings of negativism, and energy depletion can affect long-term health, shortening the pathway toward illness and even premature death.
The burnout impact, which is emotional, mental, and physical, can cause cardiovascular and circulatory diseases, and mood disorders, including deep sadness, anxiety, severe nervousness, and depression. Add limited oxygen intake and sleep deprivation, and feelings of burnout are intensified. To combat Employee Burnout and renew and revitalize the brain and body connection, the 10-Minute Daily Retreat can assist in bringing about integrative health! While this daily routine is simple, consistency is critical. Follow these three simple steps and be prepared to usher in the healing process.
The Three Steps to Your 10-Minute Daily Retreat Step One: Find Nurture in Nature
Whether taking a walk or surrounding yourself with photos of the outdoors while listening to the glorious sounds of nature, you can instantly boost your mood and reduce your stress while increasing your cooperative spirit. Stand outside, close your eyes, and allow all your senses to awaken. Focus on what you touch, smell, see, and hear and the emotions those senses arouse. If you can, take your shoes off and sense the ground supporting you. Standing barefoot on the earth's surface or Grounding can provide many health benefits. It can cause "improved sleep, reduced inflammation, improved tissue and cell repair, enhanced blood flow, increased heart rate variability, and improved electrical activity in the brain.” Use your 10 minutes to absorb nature and be prepared to experience the release of serotonin and dopamine, two Happy hormones.
Step Two: Breathe the DDB Way (Deep Diaphragmatic Breathing)
During your 10 minutes, focus on your breathing. Maximize your oxygen intake and slow your exhalation. Slowing your breathing will renew your energy, improve your sleep and de-stress your body on the cellular level. It will help reset your metabolism and calm your mind.
When more oxygen can flow to the brain, your alertness and clarity increase while stress and inflammation decrease.
Breathing brings your brain and body into alignment, creating a state of calm and composure. You will be able to think clearly, clearing any mental fog and making decisions more efficiently, helping the brain to find a more peaceful state. Breathing Exercise Practice this exercise during your 10-minute Retreat:
Breathe in through your nose and feel your belly expanding.
Hold that breath for three seconds.
Blow the air through your mouth until all air is out of your lower stomach.
Repeat five times, slowing down the exhalation each time.
On the sixth exhalation, in the end, gently close your lips and hold your breath for the count of ten to twenty.
Take in a deep breath, and exhale.
Resume normal breathing.
Step Three: Move the Body and feel the Rhythm
Conscious, free-flowing dance produced positive mental health benefits, improving confidence and compassion while improving the wiring and gray matter of the aging brain. Exercise will improve your mood, reduce stress, and release neurotransmitters called endorphins that help you feel good. Not only will your stress levels decrease, but the physical and mental impact that stress causes will also decline. Your cardiovascular, digestive, and immune systems can get a boost by lessening stress levels. Take a walk during your 10-minute Retreat and begin to train your Brain and Body in the art of relaxation. Your daily commitment can launch you into your next health level. My name is Lisa Charles, and I am a Health Coach, a Brain, Body, and Belief Alignment Specialist, and the Author of Yes! Commit. Do. Live., a book that provides the roadmap to living fitness from the inside-out. I am also the creator of “The Bust Stress and Build Resilience” program, where I help women live an Age Defying Life so they can release stress, renew energy, restore sleep, and gain the mental clarity they need to live the life of their dreams. Host of Reinventing the Woman2023 – All-Inclusive Woman’sHealth Revolution in the Dominican Republic
Lisa Charles, Executive Contributor Brainz Magazine
Lisa Charles is an Author Health and Life Transformational Trainer, Age Alignment Specialist, and Executive at Plant Based Science International (PBSI). Lisa helps corporate employees experience the brain-body connection by equipping them with the innovative tools to age gracefully, release stress, renew energy, restore sleep, and gain the mental clarity to live the life of their dreams. She is the CEO of Embrace Your Fitness, LLC and the Author of Yes! Commit. Do. Live.
