5 stress-busting Sophrology exercises to do at your desk

The truth is, you don’t need a yoga mat, a spare hour, or a perfectly quiet room to take care of your wellbeing. Just a few minutes of intentional breathing, movement, and focus can be enough to reset your nervous system and feel more grounded.

That’s where Sophrology comes in. This gentle mind–body practice combines breathwork, light movement, and visualisation to help you switch out of “fight-or-flight” mode and into a calmer, more focused state. And the best part? You can do it right where you are, even at your desk.

If workplace stress feels like it’s becoming a daily battle, our article on feeling stressed at work explores why it happens, and how to stop it from taking over your whole day.

Follow these short, simple exercises, combining breathing, gentle movement, and visualisation, designed to release physical tension, calm racing thoughts, and help you feel more focused. You can do them sitting or standing, and they only take a few minutes.

What it is: A gaze-based exercise to sharpen focus and calm the mind.
When to use it: Anytime your attention drifts, especially before starting a focused task.
How to do it:

• Sit upright with your hands on your thighs, palms down.
• Raise one arm, thumb up, until your thumb is level with your forehead.
• Fix your gaze on your thumbnail.
• Inhale, hold your breath, and slowly draw your thumb toward the space between your eyebrows, staying
• focused on it.
• When your thumb reaches your forehead, close your eyes and exhale, lowering your arm.
• Repeat if needed.

Want to try it with guidance? Watch the Tratac video here.

What it is: A breath-and-body technique to notice tension and let it go.
When to use it: After a tense moment, during overwhelm, or before starting a new task.
How to do it:

• Sit or stand upright with eyes closed, fingers interlaced in front.
• Inhale and raise your arms overhead. Release your fingers and exhale as your arms drop to your sides.
• Place fingertips on your forehead, inhale and gently tense, then exhale and relax.
• Repeat the process on your throat, chest, upper abdomen, and lower abdomen.
• Finally, place fingertips on your navel, tense your whole body, then exhale and relax.

Want to try it with guidance? Watch the Clearing Breath video here.

What it is: A dynamic movement to discharge built-up stress and energise the body.
When to use it: After long desk work, before meetings, or whenever your shoulders feel tight.
How to do it:

• Sit or stand upright, eyes closed, arms by your sides, fists clenched.
• Inhale through your nose, hold your breath, and raise your shoulders toward your ears.
• Pump your shoulders up and down several times.
• Exhale slowly through your mouth, letting your shoulders drop.
• Repeat three times, noticing the sense of lightness.

Want to try it with guidance? Watch the Pump video here.

What it is: A guided mental rehearsal to bring calm confidence into daily situations.
When to use it: Before presentations, meetings, or any situation where you want to feel steady and capable.

How to do it:

• Close your eyes and take two slow breaths.
• Picture an upcoming situation where you want to feel composed.
• Visualise yourself there: tall, grounded, speaking clearly.
• Notice details of your posture, tone of voice, and ease.
• Inhale deeply, then open your eyes, bringing that confident feeling with you.

You might also like our article on anxiety at work, which looks at ways to help you feel calmer and more in control during high-pressure situations.

What it is: A short practice to notice and soften hidden areas of tension.
When to use it: Mid-afternoon reset, or whenever you feel disconnected from your body.
How to do it:

• Sit comfortably and close your eyes if possible.
• Scan slowly from your forehead down to your feet.
• In each area, notice sensations without judgment.
• Where you feel tightness, gently tense, then exhale and imagine the area softening.
• Finish with one deep breath before opening your eyes.

For longer-term recovery, you might also enjoy our guide on how to recover from burnout, perfect if you’re running on empty after months of stress.

Sophrology works because it engages both your body and mind at the same time. Instead of just thinking about relaxing, you actively create the conditions for calm by combining movement, breath, and focus.

• Even a few minutes can:
• Release muscle tension
• Slow your heart rate
• Reduce mental clutter
• Boost concentration and energy

And because these techniques are discreet, they’re perfect for busy office environments where you don’t have time or space for a full yoga session.

You don’t have to try all five exercises at once. Pick one or two that appeal to you, perhaps the Pump to release shoulder tension or the Desk Body Scan to reconnect with your body, and see how they feel.

Over time, you can create your own mini “desk routine”, a handful of Sophrology exercises that fit naturally into your workday. Think of them as micro-breaks that protect your focus and wellbeing.

If workplace overwhelm feels constant, read our post on how burnout affects the brain to understand why stopping to reset can be a powerful act of self-care.

Managing stress at work doesn’t always require big life changes or long breaks. Sometimes it’s about sprinkling small moments of care through your day.

With these Sophrology exercises to do at your desk, you can release tension, reset your energy, and reconnect with yourself, even on the busiest days.

If you’d like more guidance, explore the free stress relief audio session in the BeSophro App. This session, guided by Dominique Antiglio, BeSophro’s founder, will teach you how to control your stress with nothing more than. your breath.  Please ensure you are sitting comfortably with your feet touching the ground.