Quick deep breathing exercise for calm.
This quick audio guided exercise will help you to calm yourself using breathing techniques that are proven to lower heart rate and put your brain into a ‘safe mode’. This is powerful for immediate stress or anxiety relief. 5 minute exercise.

THE POWER OF A NAP

Whether you call it a powernap, siesta, beauty sleep or cat nap, there might be some extraordinary benefits to the practise you might not have thought of. There is no need to be assumed lazy for allocating time to a short but powerful nap, it turns out this can boost your mood, memory, ease stress and alertness. Get comfy because here are the benefits of naps worth adhering to:

1. MOOD BOOSTER
Feeling grumpy or down in the dumps? Experts say that taking a nap can contribute to relaxation and rest, which improves your mood. Studies also show that afternoon naps can contribute to a higher tolerance for frustration and a drop in negative emotions. Don't fall asleep that easy? Don't worry, just having a lie down can have a similar effect.

2. CONNECTING THE DOTS
Studies show that sleep has positive effects on improving memory. During sleep, memories are stored that you have learned that day. In addition, it also helps to make connections faster. Can’t resist another flat white? Think twice, a power nap can have a better effect than caffeine because of its benefits to your memory and learning ability.

3. RELAXATION
When you sleep your brain processes emotions however, you have to keep it short and sweet, meaning a nap of less than 30 minutes. A quick nap of about 10 minutes seems to work best to avoid waking up more tired and to reduce stress.

4. INCREASE ALERTNESS
“After dinner dip?” The answer is: nap. You're not the only one. A short 20-minute nap can do the trick to stay alert throughout the afternoon. A short nap could sharpen your mind. A study in 2014 among pilots who experience fatigueness on the flight deck showed that short and strategic naps can stimulate alertness and improve performance. Fasten your seat belt passengers.

Figure out what kind of nap is best for you and make it a habit. Taking a nap during the day between 1 p.m. and 3 p.m. can help improve your sleep at night. Might sound illogical? But try it out.

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ARE SHORT MEDITATIONS WORTH IT?

According to Buddha, meditation teaches you not to dwell in the past or contemplate about the future, but to settle the mind in the now and allow us to see the beauty of the present moment. But do very short moments of meditation actually work to achieve this? Read here why short meditations work and you can start right away.

1. IT REALLY WORKS
A study published in the Journal of the American Medical Association revealed that participants who participated in an eight-week meditation program showed improvement in depression and anxiety. The participants meditated between 10 and 30 minutes a day. Thereby, it is seen that short daily guided mindfulness meditation really can improve outcomes related to wellbeing and also work stress.

2. STICK TO A HABIT
Short meditations increase the likelihood of the ease of making a habit. Focus and frequency are the key. Whether you start or end your day with it, but making time for that short mediation can already have a big effect. Shorter meditations increase focus and can be more powerful than longer meditations where your mind wanders more quickly. Try not to worry about how or what, but make it part of your routine to benefit from it.

3. IT’S A TIME SAVER
Why long when it can be short? Obvious but true but short meditations will save you a lot of time. The simplicity of the intensity will bring you the most benefits making it easy to do a short meditation at the start of your day for example. Below are our recommendations for the best x-minute guided meditations.

Insert tips - guided meditations
CALM APP

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OUR ‘UNWIND’ TOPIC RECOMMENDATIONS

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