Americans, it seems, are always striving for bigger, faster, stronger -- but when it comes to slowing down, we're seriously lagging behind the rest of the world. Where productivity reigns supreme, constant multitasking and connection to digital devices (even during vacations[1] and weekends) are inescapable facts of daily life.


Here in the States, no daily activity exists outside the grip of a mobile device: We check our email while going to the bathroom[2] , text while walking[3] down the street (and having sex[4] ), and interrupt conversations with our friends and family members to pick up the phone. Fifteen percent of US respondents to an AOL survey [5] even said they send emails while at church.


This go, go, go mentality isn't universal -- and many cultures have a leg up on the U.S. when it comes to taking time to slow down, unplug and recharge. Most of these traditions existed long before email was invented -- maybe that’s why they’re so deeply rooted in their respective cultures, even as technology advances.


Here are seven leisure rituals from around the world that may inspire you to make unplugging a part of your daily life.


Spain


spain siesta


Spain's tradition of taking a two- to three-hour lunch break to eat and nap (also known as a siesta) is world famous. This midday break is built into the structure of the work day (although the European economic crisis has threatened[6] the tradition for some groups).


The word siesta itself is derived from the Latin sexta hora, meaning sixth hour, as in the hour of the day after lunchtime, and most shops and businesses will close while their owners and employees get some R&R.


Sweden


coffee workers union halifax


Coffee breaks known as fika are nothing short of a cultural institution in Sweden. Swedish workers regularly take a pause from their work and daily activities to sit down with friends, family or co-workers at a favorite coffeehouse and enjoy a fresh cup, usually accompanied by a sweet treat.


"Shortly after arriving at work, employees declare in unison that it is time for fika and off to the office lunchroom they go," writes Helene Henderson in her book, The Swedish Table[7] . "A few hours after lunch, it is almost definitely fika time again."


Greece


greek town sunset


During the warmer months, small villages and towns in Greece turn to the daily tradition of volta [8] (translated as stroll or outing). When the sun goes down, Greek families will take leisurely walks up and down the main streets of small towns, and on the islands, they'll enjoy a leisurely stroll along the shore.


Italy


rome walk


Italians take time to slow down and unplug twice a day -- once in the afternoon and once more again in the evening. As tourists quickly discover, the Italians take something of an extended lunch break, and shops are traditionally closed from 1-4 p.m.


"I especially love the traditions of the riposo -- the period each afternoon when shops and offices close -- and the passeggiata, the evening stroll, when the pressures of the day give way to fresh air and conversation," Arianna Huffington wrote in a blog post to announce the launch of HuffPost Italy[9] .


Canada


canada cottage


During the spring and summer months, it's common for Canadians living in urban and suburban areas to take off from work, pack up their cars, and make the trek to the WiFi-free family cottage out in the wilderness. "Cottage culture" is a part of Canadian identity that allows residents to unplug and recharge while enjoying time with their family in some of the country's most beautiful rural areas.


"In Canada, cottages are more than just buildings used for vacations; 'The cottage' has become an integral part of the Canadian culture, psyche, and way of life," according to MSN Travel[10] .


The tradition is particularly strong in Ontario[11] -- many Toronto residents regularly spend long summer weekends up north enjoying some peace and quiet at lakeside cottages.


France


wine cheese


The French seem to have mastered the art of living well, and a big part of that is the importance they place on coming together with friends and family over well-prepared meals. A daily ritual called l'aperitif, a time before dinner when family and friends gather to enjoy small plates and perhaps a glass of wine, is one way the French make time to reconnect with others over good food.


"The French aperitif," according to the French Government Tourist Office[12] , "is the cultivation of a lifestyle, savoir d'etre ensemble (learn being together), typical of France."


Japan


tokyo dinner


In Japanese culture, a moment of silent gratitude traditionally precedes the evening meal. But it’s about more than just giving thanks for the food -- a moment is taken to think about the entire causal chain that brought the food to the table. Japanese say the word itadakimasu, an expression of gratitude connected to the Buddhist principle of respecting all living things.


"It simply means, 'Thank you for the food,'" says HuffPost Japan editor Shigeki Matsuura. "But at the same time, we thank farmers who produced and families who provided the food, and we are also thankful for all nature which created the food we eat. So, saying itadakimasu before we eat means that we appreciate everything which engaged in the food we can eat."



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  • Easy Forward Bend (variation of Sukhasana)


    The easy forward bend pose is accessible even to beginners, and it's a great one to try before bedtime. If you're tight in the hips, Bielkus advises sitting on top of a pillow to make the pose a bit more relaxing. "This one is good for sleep," says Bielkus. "It also eases tension and lets the hips open up, and just creates an overall sense of ease in the body."




  • Standing Forward Bend (Uttanasana)


    To perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels, <a href="http://www.yogajournal.com/poses/478" target="_blank">according to Yoga Journal</a>. "Sway a little side to side and breathe," says Bielkus. "Bend the knees as much as needed to ease any strain. Tension in the legs and hips will start to release."




  • Child's Pose (Balasana)


    The quintessential resting pose in many yoga classes, child's pose helps to calm the mind and relieve tension in the body. Fold the torso over the legs with the arms extended or by the sides, and rest the forehead on the ground. "Take long deep breaths," Bielkus suggests. "Massage the forehead left to right easing tension at the brow point."




  • Plow Pose (Halasana)


    Yoga Journal <a href="http://www.yogajournal.com/poses/479" target="_blank">recommends </a>staying in the plow pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor. "By turning the flow of blood around, you bring new vitality into the body," says Bielkus.




  • Legs Up The Wall Pose (Viparita Karani)


    This simple pose, performed against a wall, is excellent for evening relaxation and stress relief. Bielkus recommends staying in the pose for as long as five minutes, with the eyes closed and using a soothing eye pillow if desired. "When we flip the legs up, the blood can rush back down to the heart," says Bielkus. "It has a soothing quality."




  • Corpse Pose (Savasana)


    Get your body into sleep mode with a simple corpse pose, focusing the attention on the body and breath, and letting go of the day's worries. "By focusing the mind and bringing awareness in, you take the mind off of what is causing stress or restlessness," says Bielkus.




  • Supine Spinal Twist (Supta Matsyendrasana)


    This reclining twisted pose can easily be performed in bed before you fall asleep. Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. You can also try bringing both legs up and then over to each side, as pictured at left. "Gentle twists relieve tension throughout the whole spine and also aid in digestion and help us rinse out some tension from the day," Bielkus says.




  • Seated Spinal Twist (Ardha Matsyendrasana)


    Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched.




  • Reclining Butterfly (Supta Baddha Konasana)


    A variation of the basic butterfly pose (pictured at left), the reclining butterfly can help the body get into rest mode. Lie down on your back -- on your bed or on a mat -- and bring the feet together, splaying out the knees in a diamond. If your hips are tight and the pose feels too intense, Bielkus suggests putting a folded blanket or cushion under each of the knees. "Bring one hand to your heart and one hand to your belly," Bielkus says. "Breathe deeply observing the breath move in and out of the body."




  • Left Nostril Breathing (Surya Bhedana)


    To try this relaxing breathing exercise (<em>pranayama</em>), you can either sit up crossed-legged or lie down on your right side. Cover the right nostril with your thumb and extend the fingers out. Then take five to 10 deep breathes out of your left nostril. "If I can't sleep ... As soon as I've done three left nostril breaths, I'm out," says Bielkus. "It's really, really effective."