Personal and Interpersonal Development   /   For Quick Self Care – Use a P.O.W.E.R. Moment

For Quick Self Care – Use a P.O.W.E.R. Moment

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Last Updated on July 22, 2024 by Bill Truby

One person we should be able to count on for our SELF-care is SELF, right? Unfortunately, that’s often not the case. So many of us spend our time and energy helping others, fulfilling work obligations, or dealing with family, that our personal needs get left behind.

Joann Truby, a professional coach and life-long athlete, has created a solution for people who tend to put themselves last on the priority lineup when it comes to self care. It’s a tool that can help and only takes a moment – thus, called a P.O.W.E.R. Moment. If you do it every 30 minutes it will strengthen your stamina and well-being.

P – Posture

Slide back in your chair and sit up straight, lift your rib cage. Square up your shoulders. Lift your head. To avoid slouching, move forward so your back is not touching the chair. If you are standing, drop your shoulders. Let your arms dangle straight. Stand straight and tall.

O – Oxygen

Take three deep breathes in this fashion: Breathe in as much as you can. Hold your breath to the slow count of 4. Exhale slowly through your mouth with pursed lips, pushing all of the air out of your lungs. Wait until you feel the need to take another breath (5 seconds or so). Repeat the inhale/exhale procedure two more times.

W – Water

Make sure you always have water next to you. At this time in the P.O.W.E.R Moment, take a few swallows. Our bodies need hydration for many physical and mental functions.

E– Exercise

Our muscles need to be exercised. During this power moment you can stand up and do a few jumping jacks, or do some chair stretches (google that phrase for examples), or simply tighten the muscles in your legs, abdomen, arms, and neck – hold to the count of 10, then release.

R – Relax

After you’ve done the above four things, sit back, consciously relax your muscles, close your eyes and try to relax your body and mind. Slowly count backward from 30 to 0. Then open your eyes and return to work.

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