Sit up straight at your desk. Inhale through your nose quietly for 4 seconds. Hold gently for 7 seconds. Exhale completely through your mouth with a soft whoosh for 8 seconds. Repeat just 4 rounds. Do this as a mid-afternoon reset or before a meeting.

Extending your exhale activates your parasympathetic nervous system. This shifts your body from fight-or-flight into rest-and-recover mode in under 5 minutes. (1/3)