that coffee (or smoke) breaks can actually add to the stress you feel when you’re at work.
Some of the suggestions we’ve given you in this book can certainly be practiced at work, but, unfortunately, others cannot. Here’s a tried and true method to help you relax at work.
First and foremost, find a place to sit. Sit up straight with your back against the back of your chair, your feet flat on the floor, and your hands resting lightly on your thighs.
If possible, close your eyes. You may do the exercise without closing your eyes, but closing your eyes will help you relax a bit more. Do not clench your eyes shut. Let your eyelids fall naturally.
Breathe in slowly through your nose, counting to 5. Hold the breath for a count of 5. Breathe out slowly, counting to five. Repeat.
This exercise is performed by tensing and holding a set of muscles for a count of 5, and then relaxing the set of muscles for a count of 5.
When you tense each muscle set, do it as hard as you can without hurting yourself. When you release the hold, be as relaxed as possible.
Begin by tensing your feet. Do this by pulling your feet off the floor and your toes toward you while keeping your heels on the floor. Hold for a slow count of 5. Release the hold. Let your feet fall gently back. Feel the relaxation. Think about how it feels compared to when you tensed the muscles. Relax for a count of 5.
Next tense your thigh muscles as hard as you can. Hold for a count of 5. Relax the muscles and count to 5.