Reset Your Body and Mind (Without Leaving Your Chair)
Simple micro-routines to recharge energy, ease tension, and refresh focus throughout the workday.
December 21, 2025
Most of us sit longer than we ever intended to, from morning emails to late-day deadlines, and our bodies take the brunt of it. The subtle stress of screen time adds up: tight jaws, rounded shoulders, tired eyes, and a foggy mind. But your desk does not need to be a tension trap. In just five minutes, you can expand your breath, soften your face, stretch your spine, and recharge your brain. These micro rituals target common stress points and can help your workday feel better from head to heels.
The Routine
1) Face and Jaw Release
Let your face stop performing. Start by softening the places that often carry the most tension. Unclench your teeth, let your tongue rest gently on the roof of your mouth, and relax your forehead. Give your jaw joints a slow massage and take a deep breath with a big, loose exhale, letting go of stress you may not even notice. Imagine your whole expression softening and releasing any mask you may be wearing.2) Eyeball Refresh
Look away from the rectangle. Screens narrow our vision and force us to focus up close. Close your eyes for three slow breaths, then try a 20/20 reset: look 20 feet (or around 6 metres) away for 20 seconds. Trace a few gentle circles with your eyes to loosen the tiny muscles that keep you focused throughout the day. Finish by rubbing your hands together and cupping them over your eyes to let the warmth soften the strain.3) Shoulder and Spine Feeling Fine
Imagine shrugging off a heavy load, circling your shoulders up, back, and down several times. Sit tall by thinking about a string lifting the crown of your head, and allow your ribs to expand. Try a seated cat cow by gently arching and rounding your spine, followed by a slow twist to each side to bring circulation back through your torso.4) Hand and Wrist Reset
Typing and tapping demand a lot of your hands, so make sure to give them a break every now and then. Extend one arm forward, palm up, and gently pull back the fingers to stretch the underside of your wrist. Switch sides. Shake out your hands like you are flicking off water to release lingering tension.5) Feel Your Feet
Bring attention to where your feet meet the ground. Plant and press into them. Stretch both arms overhead to lengthen your torso. Finish with five slow breaths. Inhale for four counts and exhale for six. Let each breath refresh you a little more and remind you what you’re doing this for.Five minutes is short enough to fit anywhere in your day but long enough to remind your body that it is allowed to feel good. Reset once before lunch and once more when your afternoon focus starts to fade. Your body and brain will thank you.
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