An overloaded afternoon sometimes calls for a pause before the next task. You might sit quietly, step away from a screen or take a short walk. None of these guarantees a calmer mood or "resets" your nervous system on command.

Choose the option that fits your surroundings and how you feel. You do not need to combine walking with a breathing exercise.

If you want to stay seated

Pause the task if you can and find a comfortable, supported position. Let your breathing continue naturally. You may notice it for a few moments without making it deeper, slower or more regular.

There is no required four-count inhale or six-count exhale. If focusing on breathing makes you uncomfortable, stop that exercise. Looking around the room or simply resting without a technique is another option.

If you want to walk

Choose a familiar route with enough space and light. Put the phone away and pay attention to the path, traffic and people around you. Keep your eyes open and breathe normally; matching each breath to a number of steps is unnecessary.

Turn back when you need to, and use your usual walking aid or support. A walk is optional if you are tired, unwell or unable to leave your responsibilities safely. You can take a break without turning it into activity.

Make returning to work simpler

Before resuming, choose the next manageable task. If the workload is still unrealistic, a conversation about priorities may help more than repeating the break. You do not need to judge the pause by whether you immediately feel refreshed.

There is no minimum effective duration promised here. Take the time that is available without making another target to miss. If the break keeps getting squeezed out, consider what needs to change in the schedule or support around you.

When to seek more help

Relaxation techniques may help some people manage stress, but they do not replace healthcare. The NCCIH also notes that some people experience increased anxiety or other unwanted reactions with relaxation practices.

Stop an exercise that makes you dizzy, distressed or unusually breathless. Persistent anxiety, sleep problems or unexplained fatigue deserve appropriate professional advice. Breathing practice is not a way to rule out a medical cause of symptoms.

For more on making room for recovery during busy weeks, see Sleep, Stress and Real Workweeks.

Sources

• Relaxation techniques: What you need to know (opens in a new tab), National Center for Complementary and Integrative Health.