How to Revitalize a Tired Brain

Whether you're planning a wedding or preparing a presentation, your mind can feel like it's running a mental marathon. Give your overworked brain a revitalizing break from racing thoughts and tiring to-do lists by following these simple steps.

Things You'll Need

• Digital timer Yoga mat, beach towel or small blanket

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Instructions

How to Revitalize a Tired Brain

• 1

  Find a quiet place. Your bedroom, a flower garden or a private beach--wherever you can briefly escape the distractions of daily life.

• 2

  Set your timer for 10 to 15 minutes, depending on how much time you have to fully focus on yourself.

• 3

  Get comfortable. Remove your shoes and sit cross-legged on your yoga mat, towel or blanket. Place your hands on your knees, relax your shoulders, then lift and straighten your spine as if someone were pulling on a string attached to the top of your head.

• 4

  Close your eyes. Shutting out visual distractions helps you focus inward.

• 5

  Breathe deeply. Using a yoga technique called Ujjayi Pranayama, slightly constrict your throat, and breathe slowly in through your nose so it makes an audible "whisper" sound. Imagine the breath filling your lungs from top to bottom--first by expanding the abdomen, then the middle rib cage and finally the upper chest. When exhaling, push the breath slowly out with an audible "ha" sound in your throat. Pull in your abdomen slightly as you exhale to empty your lungs completely.

• 6

  Focus on your breath. Get into a relaxing rhythm of breathing slowly and deeply. Feel each wave of calming "oceanic" breath as it fills and empties your lungs. If noisy thoughts try to intrude, simply come back to your breath and continue until your timer goes off.

• 7

  Practice daily. After 10 to 15 minutes of breathing mindfully, your tired brain will be refreshed, relaxed and revitalized. As you train your mind to focus on the breathing, this daily relaxation technique will become easier and more effective.