The Break Room
Consistent workplace stress has been shown to reduce concentration, decrease productivity, and over time can contribute to anxiety, depression, and burnout. I’ve worked long, demanding days both from home and in office environments where stress was constant and rest optional. Along the way, I learned to be intentional about self-care—finding brief moments of mindfulness during a brisk walk down the hall to my next meeting, or taking simple stretches at my desk once an hour.
This page offers simple breath, mindfulness, and movement practices you can do right where you are—at your desk, standing in your workspace, or between tasks. Short, consistent breaks taken throughout the day can make a meaningful difference, helping reduce stress and restore a sense of agency over your schedule and your physical and mental well-being.
Spending Your Day Seated
Long periods of sitting and screen time often show up as tight shoulders, stiff hips, and shallow breathing.
A few simple exercises seated at your desk can help release built up tension and help you refocus.
1. Easy Breath (1–2 minutes)
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Sit upright, feet on the floor
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Inhale through the nose for 4
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Exhale slowly through the mouth for 6
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Let the shoulders soften on each exhale
This simple breath helps calm the nervous system and reduce mental overload.
2. Shoulder & Neck Reset (2 minutes)
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Lift shoulders up toward your ears → slowly roll them back and down
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Repeat 5–6 times
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Gently tilt your head side to side, pausing where you feel tension
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Keep the jaw relaxed
This feels great between meetings or after long typing sessions.
3. Seated Twist (1 minute per side)
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Sit with feet on the floor
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Place one hand on the opposite knee, the other on the chair or desk for support
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Gently inhale and sit tall, exhale and rotate your torso to one side
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Stay in the twist for up to a minute, then turn back to center and repeat on the other side
Supports digestion, spine mobility, and mental clarity.
4. One-Minute Mindfulness Reset
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Look away from the screen
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Name 3 things you can see, 2 things you can feel, 1 thing you can hear
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No fixating, just noticing
A quick way to reset focus and bring clarity within the moment.
On-Your-Feet Much of the Day
Some workdays don’t involve sitting still at all.You’re moving constantly, responding quickly, carrying responsibility both physically and mentally—and tension builds fast. These practices are designed to fit into moments between tasks.
1. Grounding Breath (1–2 minutes)
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Stand with feet hip-width apart
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Inhale through the nose
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Exhale slowly, as if fogging a mirror
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Feel your feet press into the floor
This practice helps discharge stress without stopping your momentum.
2. Standing Side Stretch (1 minute per side)
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Reach one arm overhead
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Gently lean to the opposite side
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Keep both feet grounded, either together or hip-distance apart
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Breathe into the side body
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Come back to center and repeat on the other side
Releases tension from long hours of movement or standing.
3. Jaw & Face Release (1 minute)
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Gently open the mouth wide, then close
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Massage the jaw hinges with your fingers
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Let the tongue rest heavy in the mouth
Excellent for people who clench under pressure.
4. Neck & Shoulders Check-In
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Pause where you are and stand tall
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Lengthen through the neck and move head from side to side a few times
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Center head, inhale through the nose and exhale through the mouth
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Return to steady inhale and exhale through the nose
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Inhale → lift shoulders
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Exhale → let them drop
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Repeat shoulder drops 3 times
Releases built up tension in the shoulders and neck.
Working-From-Home
Working from home can blur the line between work and life, making it more difficult to switch off when the work day is through. These practical tips are meant to help create small boundaries—physically and mentally—throughout the day and help you switch off after work.
Create a “False Commute”
When work happens at home, the body never gets a transition.
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Take a 3–5 minute walk before or after work
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Or step outside briefly before the workday begins or ends
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Even standing by an open window and breathing intentionally can work
This helps your nervous system mark beginning and ending, even when location doesn’t change.
Keep One Space “Work-Free”
Even if your home is small:
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Avoid answering work messages from bed
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If possible, one specific area just for work tasks
Your body associates places with states of being so ensure there are areas of your home that remain work free.
Set a Gentle End-of-Day Ritual
Choose one small physical cue to mark the end of your workday:
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Clean up your space, review accomplishments, plan the next day's priorities
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Shutdown laptop/computer
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Stand up and stretch
The action matters more than the time. Your nervous system learns from repetition.
Integrating Mindfulness
Throughout the Work Day
Sometimes the break is the practice. One slow breath before replying to an email or softening your shoulders while walking can make a big difference, especially if repeated throughout the day.
For more wellness tips visit the Wellness Corner.
If you’d prefer more structured practices tailored to your situation, you’re welcome to reach out
through the Let's Chat! button.