Desk Posture and Breathing: A Five-Minute Reset

Desk work asks your body to hold one position for hours. Over a day, that tends to curl the shoulders forward and compress the ribcage, which can make deep breathing feel less natural than it should.

A five-minute reset

1. Stand up. Set a timer so you move every 30 to 60 minutes.
2. Roll your shoulders back and down, ten slow rolls.
3. Do a doorway stretch. Forearms on the frame, gently lean through to open the chest for thirty seconds.
4. Rib breathing. Rest your hands on your lower ribs and breathe in so you feel them widen sideways. Five slow breaths.
5. Reach overhead and take one long, full exhale.

Fix the setup

• Raise your screen so the top is near eye level.
• Keep your feet flat and your hips slightly above your knees.
• Rest your forearms so your shoulders are not hunched.

None of this is complicated. It just asks you to notice your posture a few times a day, and your breathing is usually the first thing to feel the difference.