Chris Hemsworth might be best known for his role as the muscular Thor in Marvel's superhero movies, but if you're looking to build mental strength, improve your resilience, and reduce stress, all you need is 10 minutes and Hemsworth's guided breathing exercises.
Although he spends a lot of time working out with weights like the best adjustable dumbbells, Hemsworth prioritizes his well-being, too. Over the past few years, he has launched a series of narrated meditations on his fitness app, Centr.
In an interview with Centr (opens in new tab), he explained why he's so passionate about promoting how to meditate. "Strength is about more than just muscle... Want bigger biceps? Get lifting. Want to get stronger mentally? Meditation is the key."
Of course, it helps that Hemsworth has a soothing voice that puts you at ease as you settle in for a few minutes of rest. At the start of the guided session, he says to find a comfortable position and either "sit or lie down; whatever feels right for you."
You don't need any equipment to get started either, just a space where you won't be disturbed for a few moments. If you're in a busier environment, you can pop in a set of the best workout earbuds and turn on the noise cancellation.
Watch Chris Hemsworth's 10-minute stress release exercise
This particular session was released for World Mental Health Day earlier in the year. However, you don't have to go through challenging times to benefit from developing a regular meditation practice.
These routines generally last up to 10 minutes but can be as short as a minute or two and are designed to help you tune into your breathing which helps slow your heart rate, calm your mind, and reduce stress.
According to a meta-analysis published in the journal Frontiers in Human Neuroscience (opens in new tab), slow breathing techniques—like those employed here by Hemsworth—can reduce anxiety, help develop a sense of ease and comfort, and improve emotional control.
As this guided meditation only lasts 10 minutes, you can couple it with Hemsworth's trainer's 10-minute ab workout to build mental and physical strength in just 20 minutes each day without any equipment.
If sitting quietly to meditate isn't right for you, it might be worth rolling out one of the best yoga mats and trying this core yoga routine. This practice helps connect your body and mind, develops mindfulness, and builds core strength in just nine moves.