Stress gives no warning, and the moment you most need a break is often the moment you forget to take one. Yet a few minutes are enough to drop your shoulders, slow your breathing and return to the day with a slightly clearer head.
This wheel collects activities of five minutes or less, guided step by step: breathing, gentle stretches, attention exercises. The “At your desk” variant offers discreet moves you can do sitting down, between meetings or study sessions; the “Quiet space” variant needs a little room to lie down.
These exercises help you catch your breath but are not a substitute for medical care. If stress feels overwhelming or has lasted for weeks, talk to a doctor or a therapist.
How to use it
- Rate your tension from 1 to 10, then pick the variant that fits where you are.
- Spin the wheel and read the instructions all the way through before you start.
- Set a five-minute timer and silence your phone notifications.
- Rate your tension again at the end: over time you will see which exercises work best for you.
All the options
- Resonance breathing
- For 5 minutes, breathe in for 5 seconds and out for 5 seconds, which makes six breaths a minute. Follow a timer or an on-screen animation, shoulders loose, letting your belly rise rather than your chest.
- Box breathing
- Breathe in for 4 counts, hold for 4, breathe out for 4, stay empty for 4; repeat for 4 minutes. If holding your breath feels uncomfortable, drop to 3 counts.
- 5-4-3-2-1 grounding
- Silently name 5 things you can see, 4 you can touch, 3 sounds you can hear, 2 smells and 1 taste. It pulls your attention back to your surroundings, here and now.
- Shoulder shrugs
- Lift your shoulders towards your ears as you breathe in, hold for 3 seconds, then let them drop as you breathe out. Do 10, then 5 slow backward rolls.
- Neck stretch
- Sitting tall, gently tip your right ear towards your right shoulder and hold for 20 seconds, then switch sides. Stay well short of pain and avoid big head circles.
- 20-20-20 rule
- After 20 minutes on a screen, look at something about 20 feet (6 metres) away for 20 seconds. Use the moment to blink slowly about ten times.
- Jaw release
- Unclench your teeth, rest your tongue behind your upper front teeth and massage your cheeks in small circles for a minute. Many people clench their jaw without noticing.
- Hand massage
- Massage each palm with the opposite thumb in firm circles, then gently pull each finger. Two minutes per hand.
- Brain dump
- For three minutes, write down everything on your mind without sorting it. Then circle just one thing you can deal with today.
- Mindful glass of water
- Go and fill a glass of water and drink it slowly, noticing how cool it is with each sip. A simple excuse to stand up and change rooms.
- Seated stretch
- Sit on the front of your chair with feet flat, interlace your fingers and push your palms towards the ceiling as you breathe in. Hold for 15 seconds, then lean gently to each side.
- Five-minute walk
- Head out for a five-minute walk, even just along a corridor or round the building, at an easy pace. Keep your phone in your pocket and look around you.
Frequently asked questions
What is resonance breathing?
A slow breathing technique at around six breaths a minute: 5 seconds in, 5 seconds out. It is also called coherent breathing, and is often practised with the “365” rule: 3 times a day, 6 breaths a minute, for 5 minutes.
How can I relax in five minutes at work?
Pick a discreet exercise: resonance breathing, box breathing, shoulder shrugs or 5-4-3-2-1 grounding. They are all done sitting down with no equipment, and nobody around you will notice.
Can these exercises replace treatment for anxiety?
No. They help release tension in the moment, but stress that lingers, sleep problems or panic attacks are reasons to see a doctor or a therapist.
What breathing technique helps you fall asleep?
4-7-8 breathing and progressive muscle relaxation can both be done lying in bed. Do them with the lights off and no screens, several nights in a row, so they become part of your bedtime routine.