5 relaxation exercises to reduce meeting stress
Meetings can be a source of stress for many professionals: public speaking, conflict management, cognitive overload… Fortunately, there are simple and effective relaxation exercises to help relieve the pressure and promote a more serene atmosphere. Here are five techniques you can try out to transform your meetings into calmer, more productive moments.
Box breathing to calm the mind
Box breathing is a highly effective technique for regaining calm in just a few minutes.
How do you go about it?
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Inhale slowly through your nose, counting to 4.
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Hold your breath for 4 seconds.
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Exhale gently through the mouth on 4 beats.
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Pause for 4 seconds before starting again.
This exercise slows the heart rate, oxygenates the brain and restores optimal concentration.
Positive visualization to reduce anxiety
Visualization helps to channel thoughts and create a feeling of serenity before a speaking engagement or stressful moment.
How to proceed?
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Close your eyes for a few moments and imagine yourself in a soothing place (beach, forest, mountains…).
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Concentrate on sensory details: the sound of the waves, the warmth of the sun, the smell of nature.
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Breathe in slowly and soak up the atmosphere for deep relaxation.
In just a few minutes, this technique helps relieve tension and restore a positive state of mind.
Hand self-massage to release tension
Our hands accumulate a lot of stress-related tension, especially when we’re nervous or tense in meetings. A quick self-massage helps to release this tension and promote overall relaxation.
How do you do it?
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With your thumb, apply circular pressure to the hollow of your opposite palm.
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Slowly massage each finger, stretching slightly.
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Roll a stress ball or small object between your palms to relax the muscles.
This small, discreet gesture can be performed without attracting attention and has an immediate relaxing effect.
Neck and shoulder stretching to release tension
Meeting stress often causes tension in the neck and shoulders. A few simple stretches can release this tension.
How do you do it?
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Gently tilt your head to one side, then the other, holding each posture for a few seconds.
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Raise the shoulders towards the ears, hold for 5 seconds, then release abruptly.
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Slowly rotate your shoulders backwards and forwards.
These movements improve blood circulation and effectively relax muscles contracted by stress.
Heart coherence for emotional balance
Cardiac coherence is a method of guided breathing that regulates the nervous system and rapidly relieves stress.
How do you go about it?
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Inhale slowly through the nose for 5 seconds.
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Exhale through the mouth for 5 seconds.
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Repeat this cycle for 5 minutes.
This exercise has an almost immediate effect on mental well-being, helping you to refocus before or during a meeting.
Meetings don’t have to be synonymous with stress and tension. By adopting these simple relaxation exercises, you can learn to manage these moments more serenely and foster a calmer, more productive working atmosphere. So why not try one of these exercises at your next meeting?