Tuning in Zen Before Vacation

Tuning in Zen Before Vacation

Do you have a few weeks before your vacation? The time to deal with office affairs, make reservations, handle the little worries of everyday life … You’re overwhelmed. It’s hard to switch to idleness and imagine yourself on the beach when your sense of duty keeps you from relaxing.

We will share with you the secrets of going on vacation in a state of Zen and ease!

Focus on Priorities

Take the time to list your priorities for the moment. Put aside all the little things you want to do before you leave. To avoid running around in all directions, make a schedule to better organize yourself, and do things in order. You will end your last affairs more serenely, focusing on the essentials.

Leave Nothing Behind

At work, don’t leave your business to others during your vacation! Organize your work ahead of time to get it done on time. You will only experience real Zen if you can truly disconnect from your workspace without worrying about what to expect when you return. You will feel better if your business is complete, and you have nothing to reproach.

Do Sports

A few weeks before your epic journey, exercise to oxygenate your body! Let off some steam to escape the hustle and bustle of everyday life. Physical activity has a beneficial effect on your mood and helps you focus on yourself, leaving problems aside.

25 minutes of exercise is enough for your body to release endorphins, mood hormones, and inner fullness! So, we are moving towards freeing ourselves and allowing our bodies to express themselves, improving our shape.

Learn to Breathe Correctly

Sylvain Baert, Ph.D. in Sports Psychology and a member of CROPS, cites breathing as the highlight of relaxation.

“Many breathe with their chest (while inhaling, they lift their chest and draw in their stomach). Our breathing is choppy (chest breathing) rather than full and deep (abdominal breathing), our breathing is choppy (chest breathing). Profound breathing gives a sense of calmness and awakening of the mind. Abdominal breathing requires the parasympathetic branch of the autonomic nervous system to work to relax. Therefore, it is important to learn the so-called “abdominal breathing” or “belly breathing.”

Breathing affects our autonomic nervous system. This is a statement by Dr. David Servan-Schreiber. When we breathe in the usual shallow manner (using the chest), the sympathetic nervous system (SNS) takes over and increases anxiety.

Breathing slowly and deeply, in contrast, allows the parasympathetic nervous system (SNP) to block the anxiety effect of the sympathetic system: this induces relaxation and provides a state of calm.

And here is another explanation from Dr. R. Abresol: “Thanks to this natural breathing (abdominal), your diaphragm, still motionless, will descend with each inhalation and rise with each exhalation. This movement is absent when breathing through the chest or shoulders. It produces a deep massage in the solar plexus (neurovegetative nerve center located between the navel and the sternum) and in the internal organs of the abdominal cavity. Due to abdominal breathing, many anxieties arising in the center of the solar plexus will disappear spontaneously.


Sitting on the floor against a wall or lying on your back, do the following exercise (abdominal breathing):

  • Inhale slowly and deeply through your nose.
  • Place one hand on your stomach and exhale through your mouth, pressing your stomach lightly (press your hand on your stomach to return it to a flat state)
  • Then inhale through your nose, inflating only your belly (belly swelling)
  • Exhale slowly through your mouth (exhaling more slowly than inhaling)

Repeat the exercise 3 times in a row.

Sylvain Baert adds that by controlling your breathing (approximately 6 breaths per minute due to slow exhalation instead of 12-20 cycles at normal times), cardiac coherence can be maintained, leading to calm and relaxation.

Stop at the Present Moment

This is called the mindfulness technique. To better understand what this is for, read the quote by Leonardo da Vinci: “A person sees without sight, hears without hearing, perceives without feeling, eats without taste, moves without sensations, breathes without being aware of smells and speaks without thinking.

How is living in the moment? Practice several times a day, entirely focusing your attention on your breathing or a neutral object. Whenever you feel your mind wandering, bring it back to this focus.

Having mastered this method, you will better manage your emotions, and you will learn to dominate them, accept them. The strength of awareness is that you can be present where you are now.

Thus, we leave the “autopilot” mode and live in the moment to relax and enjoy the rest!

Picture Yourself on Vacation

Use the Relaxing Image Technique to relax! The method is to mentally escape to an imaginary or real place (extremely positive – for example, pleasant memories, upcoming holidays).


After a few relaxing breaths, plan a vacation on an island paradise or in a quiet and pleasant place, as if you were already warmed by the warmth of the sun. Allow yourself to immerse yourself entirely in your dream, as if you were there, experience this beautiful state.

Imagine every detail of this imaginary or real place: colors, shapes, people, sea, palm trees, sandy beach. Feel the wind, the heat, the hot sand on your skin. Enjoy the feelings of well-being, calmness, serenity that this place gives you.

And Finally

Isabelle Rangino, Wellness Product Manager at Domyos, shares her experience:

“What to do to relieve stress before your vacation? I have my ritual, which I do in good faith! Here he is:

  • I reconnect with nature, oxygenate my body and spirit while walking
  • I start my day with a 10-minute yoga, gleaned from 5 Tibetan secrets (energetic gymnastics, consisting of 5 simple asanas or postures)
  • I practice slow abdominal breathing
  • I use the coherent breathing method for 5 minutes a day.

Enjoy your vacation!

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