5 Exercises to Destress at Your Desk
If You’re Having Racing Thoughts
Be Where Your Feet Are
Sit with your feet flat on the ground. Take a deep breath and focus on how your feet feel against the floor—notice the pressure, texture, and temperature. Wiggle your toes or press your feet into the ground to feel more connected.
How to low-key do it: Do this for 2 minutes while sitting at your desk or in a meeting—it just looks like you’re sitting still. No one will notice you’re grounding yourself.
Why it works: This simple trick pulls your focus out of your racing thoughts and into the present moment, helping to calm your nervous system and instantly lower stress.
5-4-3-2-1 Grounding Trick
Silently notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell (hopefully not your deskmate), and 1 thing you can taste (gum counts!).
How to low-key do it: Do it while scrolling an email or pretending to take notes in a meeting. You’ll look super focused, but really, you’re calming the internal chaos.
Why it works: Paying attention to your immediate surroundings helps to refocus your brain away from racing thoughts and back into the present moment. Think of it as giving your brain a mini time-out from stress.
If You’re Feeling Overwhelmed
Box Breathe
Inhale for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat for 2 minutes, or until you feel less tense.
How to low-key do it: Stare at your computer like you’re deep in thought. Pretend like you’re really focusing on that Excel sheet – it’s like corporate camouflage.
Why it works: This method slows your heart rate, lowers your blood pressure, and helps calm your nervous system. This helps quiet the chaos and lets you feel more in control.
2-to-1 Breathing
Set a timer for 2 minutes. Breathe in through your nose for 4 seconds, then out through your nose for 8 seconds. If that’s too long, go for 3 and 6. It calms your nervous system fast.
How to low-key do it: Keep your mouth closed, look at your screen, and pretend you’re catching up on Slack messages. Easy peasy.
Why it works: Longer exhales signal your brain to switch off “fight or flight” mode and turn on the “rest and digest” system. It’s like telling your body, “You’re safe now.”
If You’re Feeling Tense
Head, Shoulders, Knees and… Jaw
OK, maybe not your knees, but do this instead… Scrunch up your face, then let it go. Raise your shoulders to your ears (they might already be there), then drop them down. Unstick your tongue from the roof of your mouth, unclench your jaw and let it hang open slightly. Notice how the tension is instantly released, helping you feel more calm.
How to low-key do it: For the face scrunch – pretend you’re about to sneeze or like you have a headache coming on. The other two are more subtle, no one will even know.
Why it works: Your body stores tension when you’re stressed, and being intentional about releasing it helps your body to relax. Bonus: It can help with headaches too.