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Deep Breathing (2–5 minutes)

• Inhale deeply through your nose for 4 counts, hold for 4 counts, and exhale through your mouth for 6 counts.
• Helps calm the nervous system and increase oxygen flow.​  
  

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Quick Walk or Movement Break (5–10 minutes)

• Take a brisk walk around your home, office, or outdoors.
• Use the stairs or do a few laps in a nearby space to boost circulation and energy.  
  

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Desk Exercises (2–5 minutes)

• Seated Leg Lifts: While seated, extend one leg straight out, hold for 5 seconds, and lower. Alternate legs.
• Chair Squats: Stand up and sit down slowly without using your hands. Repeat 10 times.
  

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Shake It Out (1–2 minutes)

• Shake your hands, arms, and legs vigorously to release pent-up tension.
• It’s fun and energizing, especially during a long day.