The one-minute posture reset
Every hour, stand up and roll your shoulders back three times. Reach both arms above your head and take a deep breath in. Lower your arms as you breathe out.
Box breathing at your chair
Breathe in for four counts, hold for four, breathe out for four and hold for four. Repeat four rounds. Many people use this simple pattern to feel steady before a big meeting.
Walk and breathe
Take a five-minute walk after lunch. Walk at a pace where you can still talk. Breathe in for three steps and out for three steps.
- In4 counts through the nose
- Out6 counts, slow and easy
Follow the circle: it grows as you breathe in and shrinks as you breathe out.
Keep water close
A water bottle on your desk is a daily reminder. Sipping through the day keeps your mouth and throat comfortable.
Link it to your morning habit
If you take BreathiZen in the morning, use the same cue to start your first breathing break: after you finish, take three slow breaths before you open your laptop.
