4 ways to reclaim your lunch hour

Lunch is the middle child of meals. It's not comforting like breakfast or respected like dinner. Often it consists of a sandwich scarfed down between emails and errands. But don't give up your midday respite without a fight.

For starters, it's likely to be the one time of day when the only person you need to feed is yourself. And, in case your boss is wondering, there's no need for guilt about taking a true break: A University of Toronto study found that people who were able to choose how to spend their lunch hours had more energy the rest of the day. Serve yourself some relaxation, energy, and creativity in 60 minutes or less. You'll nourish body and soul.

1. Try a new twist on yoga.
Got the yawns? Sneak off to an empty office, lie down, and do yoga nidra — essentially a form of progressive relaxation. One study found that people felt more alert after 40 minutes of yogic meditation than after 40 minutes napping (or doing nothing). Download Yoga Nidra — Deep Relaxation Practice by Madhav ($3.99, yogarelaxapps.com; iOS). No yoga pants necessary.

2. Walk the (new) walk.
Exercise your mind and muscles by doing a "moving meditation." Besides burning calories, it will help you think more clearly. Head outdoors and try a wave breath: Inhale for four counts as you stride four times, then exhale for four counts over four more strides. Keep it up, and return to your desk refreshed.

3. Make socializing a breeze.
"Happiness is inextricably linked to the strength of your social bonds," says Christine Carter, Ph.D., a sociologist at University of California at Berkeley. Yet lunch with friends often doesn't happen, since coordinating can be so tricky. To feel connected sans a massive e-mail chain, set up regular plans — say, the first Monday of the month — with a core crew. It's worth the effort. Research shows engaging in deep conversation reaps a greater sense of well-being.

4. Use your hands.
Getting crafty quiets the brain so it can focus. (Way back in August 1976, Good Housekeeping reported that needlework was one of actor Henry Fonda's favorite ways to relax.) The reason it feels so good: "Repetitive motion calms the amygdala, easing worry," says Robert Maurer, Ph.D., author of One Small Step Can Change Your Life. Get inspired to create something cool at makezine.com/craft