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One Minute Tips for Relaxation

One Minute Tips for Relaxation Hayley Gillard


“It only takes a minute girl, to fall in love, to fall in love!” – Take That

Yes! I am starting this blog with a Take That lyric and I’m not ashamed!

And I know you’re all sitting there singing it in your head too!




How One Minute Can Help

Well actually the lyric is a pretty good one! I’m using it in the context of self-love. It only takes a minute to fall in love with yourself. To look after yourself. To spend time on yourself. To improve your creativity, productivity and focus. To make positive shifts in your mindset. To improve relationships and change the way you’re living your life.

Actually there’s an argument to be had for taking regular one minute breaks rather than waiting until the weekend to take some time off. I know people who don’t stop all year, until they crash on holiday – then usually get ill because their body is trying to recalibrate and end up drowning their dissatisfaction for what their life has become in a bottle of red wine. Recognise yourself in any of this?


Why Should I Practice Self-Love?

If you’re feeling guilty when you take some time out for you or totally time pressured and putting yourself at the bottom of your to do list, I want you to answer this…

How would your life look if you actually did some stuff for you once in a while? Think about how you’d feel, what your relationships would be like and how you’d show up at work or with you kids?

Now answer this…

If you continue to prioritise everyone and everything else, what happens to you? How does leaving yourself with zero time to do anything that helps you relax, impact your work? Your relationships? Your parenting?


How To Be A Better Mum

I’m not telling you that you have to STOP caring for others and only think about yourself from now on – far from it. I’m merely here to show you that if you don’t care about yourself as well you won’t be the best mum/partner/business owner/employee you can be.

You CAN be vibrant, relaxed, calm and full of life.

One minute can really make a huge difference to all of that. This week I was a featured expert in an online women’s entrepreneur forum and one of the videos I created for them was about taking a 1 minute retreat. It inspired me to want to share with you some of the one minute relaxation and de-stress ideas I use in my coaching for when women are feeling overwhelmed, out of sync and in need of a bit of breathing space.


If you have JUST ONE MINUTE to give yourself today, (and I’m going to seriously argue with you if you tell me you can’t carve out ONE minute!) make it one of these top tips:

The One Minute Retreat

Get up and go and stand somewhere outside. It can just be on your porch or in your back door way if you don’t fancy the weather. If you can only manage a window with a view of the sky, that’s ok too. Just stop. Spend one minute just looking out into the world. People don’t even need to know what you’re doing if you walk past. Just pause. Getting up and moving somewhere new will help you to shake things up a bit. You’ll change your view for a minute, you’ll rest your eyes for a minute and you’ll give your shoulders a chance to relax.


Stretching is a great way to get the blood flowing round your body again and you can even nip to the bathroom to do this if you work with others. In fact, why not get the whole team stretching! Here’s a quick stretch routine that really works to wake you up, get your feeling on the ball again and increases your enthusiasm:

BREATHE IN – Reach up tall above your head

BREATHE OUT – Reach down low to the floor by your toes from the waist (just as far as is comfortable for you)

BREATHE IN – Reach up to the sky again

BREATHE OUT – Return your hands to your side.

Repeat 3-4 times.

Focus on Breath

This is a small meditation you can use anywhere. On the train. On the dog walk. On the school run. At your desk. If it’s safe to do so you can close your eyes, or if not, allow your eyes to lose focus and just rest softly in front of you, not looking at anything in particular. Slow your breathing down and breathe in through the nose and out through the mouth. Repeat this a couple of times to get used to the motion. As you continue to breathe in this way bring your attention to your body. Notice which parts move as you breathe. Is it your chest? Your mouth? Your back? Bring your focus then into the more subtle movements. Can you feel the breath in your shoulders? Your arms?

Spend a couple of seconds just noticing your breath. Then just allow your mind to go blank. Let your mind wander, or be still, whichever you want to do naturally. Gradually bring your attention back into the room and open your eyes.


Ok, so technically this may take about 3 minutes but I started the blog with Take That so I’ve got to end it with them too! Put on your favourite upbeat, happy song and shake it baby! Sing too! Feel the rhythm, hear the positivity and get those muscles moving! Dancing will wake you up, increase your blood flow which your brain can use to refocus and become more productive, it releases endorphins in the brain which are your feel good hormones and it gets you breathing too.

And so, if you’re looking for something to get you started, here’s some Take That! I dare you to try out some of their moves! (https://www.youtube.com/watch?v=7J3U4Ke0SCY ).


Every month in IGNITE+GLOW I’m joined by a guest wellbeing expert. They share masterclasses, a more in depth interview, challenges and top tips over AND I do weekly group coaching on techniques exactly like the theme of this blog!

IGNITE+GLOW is an online virtual campfire! A place for women to come and build their confidence and happiness. A place to connect with likeminded women, to learn tips and techniques to stop that consistent plate spinning juggling of life and to start prioritising themselves a little bit more.

Every month we have a different theme and feature a top guest expert and you can come and join the tribe for the same price as a couple of latte’s at www.hayleygillard.com/igniteandglow

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