Break Routines

Designed pauses for every desk block.

Short movement loops, eye relief cues, and gentle standing resets keep energy steady and posture supported.

Reset cues

Two-minute reset

1. Rise in place, inhale through the nose, lift palms overhead.
2. Exhale, fold forward, swing arms gently.
3. Roll shoulders, find neutral spine, and finish with a slow breath.

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Eye relief 20-20-20

1. Every 20 minutes look 20 feet away for 20 seconds.
2. Breathe out slowly while focusing on a distant object.
3. Blink fully and roll eyes gently before returning to the screen.

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Neck & shoulder release

1. Tilt ear to shoulder, hold for six breaths each side.
2. Interlace fingers behind the head, gently nod chin to chest.
3. Finish with shoulder rolls and palms open forward.

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Standing reset

1. Stand tall, lift arms to ceiling, then fold forward.
2. Half lift with flat back, hold for four breaths.
3. Press through feet, lengthen spine, and take three deep breaths.

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