Too much work stress making your blood pressure spike? Here’s a 2-minute desk routine that can calm your body and protect your heart—without leaving your chair.
First, the 60-second breathing reset. Sit upright, place one hand on your belly. Inhale slowly through your nose for 4 seconds, then exhale slowly through your mouth for 6. Repeat 5 times. This slows your heart rate and lowers blood pressure almost instantly.
Next, the shoulder and neck release. Roll your shoulders back in a circle, nice and slow, 5 times. Then gently tilt your head side to side. This melts away the tension we hold when we’re stressed at work.
Finally, a quick mind reset. Close your eyes for 20 seconds and picture a calm scene—like sitting by a quiet lake or walking in the park. This lowers cortisol and helps your blood pressure stabilize.
Two minutes. That’s all it takes to pause stress and give your heart a break—even in the middle of a busy workday.
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