Relaxation Techniques to Do at Your Desk
Eight hours at a desk takes its toll on neck, shoulders and posture. These simple, discreet relaxation techniques can be done without leaving your seat — and make a real difference.
We all need to relax more — particularly at work. In recent years, hundreds of thousands of UK workers have suffered from work-related stress, depression or anxiety, so we all need to spend time rejuvenating, relaxing and resting to keep well, healthy and happy.
However, at the same time, it can be hard to find time to adequately prioritise workplace health and make sure that we exercise and practice wellness techniques in a busy workplace climate. Additionally, there is growing concern among healthcare professionals that sitting at our desks for long periods can cause serious health issues. Some studies have found a link between excessive sitting and neck problems, type-2 diabetes, some types of cancer, and a reduction in lifespan.
So while it's good practice to get up from your chair at least once an hour, we need to be realistic about how busy you can be — and work around the problem.
3 Great Relaxation Techniques You Can Do at Your Desk Right Now
1. Get your Shen Men on
The Shen Men point is a location on your ear that has been identified for years by Chinese alternative medicine as a gateway to improved wellness. Shen Men translates to "heavenly gate" in Chinese, and taking advantage of this natural stress-reliever point couldn't be simpler.
Shen Men massage involves taking your thumb and forefinger and gently massaging the space between the top of your ear and your ear canal, right next to the side of your head. This is known as auricular acupressure, and can help relieve stress, anxiety, and contribute to the relief of muscular pain.
2. Just breathe
"Well… duh," I hear you cry. But wait. While breathing exercises, done properly and given the right amount of time, can be almost as relaxing as an office massage, this deep breathing exercise is practiced by wellness experts as well as professional actors.
Some people call it belly breathing, and while taking a deep breath might seem simple — try envisaging your abdomen expanding as you breathe in. You might think "but my lungs are in my chest." And while you're absolutely right, you'll be amazed as your belly inflates. Your diaphragm and torso muscles will love the stretching of belly breathing, which will leave you relaxed and revitalised for the day ahead.
Breathing through your belly uses fewer muscles, so you become more relaxed at work. Not using your neck and shoulders is really important to reduce pain in this area.
3. Progressive muscular relaxation
This exercise is great anywhere — particularly at your desk, and when you're having trouble drifting off to sleep. The key to the process is becoming aware of the tension that your various muscle groups carry throughout the day, and consciously letting that tension go.
Starting at your toes, deliberately tense your muscles — being aware of the sensation of tension, before taking a breath as you relax the muscles. After your toes, move up to your feet, repeating the process, before progressing up your legs to your groin, lower back, upper back, arms, neck and face. Take your time, and celebrate once-hidden tension being banished.
Looking for something more substantial? A regular relaxation massage or Indian head massage takes these principles and applies them at a much deeper level — the perfect complement to desk-based self-care.
Sources
[1] http://www.hse.gov.uk/statistics/causdis/stress.pdf
[2] https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/