How much of your day is spent chained to your desk or sitting in front of a computer screen? The long hours sitting at your desk or in back-to-back meetings can be a source of chronic tension. So how do you build in some movement and restoration?

While not a substitute for regularly getting up and walking around, we all know what it is like to be glued to the screen or tied up in one meeting after another – no control of our own. Here are a few desk-friendly mindfulness, qigong, and other micro-practices that help relieve tension and restore focus—no closed office door required. 

1. Grounding Breath Check-In (1–2 minutes) 

Start by gently bringing attention to your breath. 

• Sit upright but relaxed. 
• Feel your feet firmly planted on the ground. 
• Inhale slowly through your nose for a count of four. 
• Exhale gently through your mouth for a count of six.
  Repeat 3–5 times, letting your shoulders drop with each exhale. This simple breath practice signals your nervous system to shift out of high-alert mode. 

I've shared this practice with you before and this won't be the last time. It's one of the most valuable practices you can have in your stress-busting arsenal. This is a great practice to use before you open your inbox, make a difficult call, attend a meeting you expect to be tense, or when you feel scattered. Or honestly, really, any time. Adjust the length of the inhales and exhales to fit what's the best length for you.

2. Palm Rubbing + Gentle Press (30 seconds) 

This is a subtle qigong practice that helps awaken energy and soothe tension. It’s great for when you’re feeling drained, overstimulated, or your eyes are screen-fatigued.

• Rub your hands together quickly for 10–15 seconds. 
• Then, gently press your warmed palms over your eyes (closed), breathing deeply. 
• Rest there for a few breaths. 

3. Shoulder Rolling Reset (1 minute) 

You are no doubt familiar with this one. Releasing shoulder tension helps clear mental fog. 

• Inhale as you roll your shoulders up and back. 
• Exhale as you drop them down. 
• Repeat slowly 5–8 times.
  You can reverse direction if you'd like. Keep the movement smooth and conscious.

4. “Soften the Jaw” Mindfulness Cue (30 seconds) 

We often clench our jaws without realizing it. I know that I do. Use this as a micro-mindfulness moment:

• Gently part your teeth, relax your tongue, and let your jaw soften. 
• Breathe in and silently say, “I soften.” 
• Breathe out and silently say, “I release.” 

This cue can become a powerful anchor throughout your day.

5. Wrist Circles + Shake (1 minute) 

Typing and writing build up tension in the hands and forearms. 

• Extend your arms and gently rotate your wrists in circles. 
• After a few seconds, reverse direction. 
• Finish with a light shake of your hands, like flicking water off your fingertips.

Try a few of these micro-practices to create pockets of presence and care in the midst of the day. They not only relieve tension but help build a steadier, more sustainable focus. Of course, use only those practices that are right for your body.

Turn your desk into not only a space for work, but for well-being.