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Midday Reset Workshop: Feedback Form
Thank you for taking part in today’s Midday Reset Workshop!
Your feedback helps us improve future sessions.
Take a just few minutes to reset your body and mind, whether at your desk or standing.
BREATHWORK
Box Breathing
Reset & Refocus
By giving the mind a predictable rhythm, this technique helps reduce overwhelm and sharpen focus.
How to:
Inhale through the nose for 4 counts
Hold for 4 counts
Exhale through the mouth for 4 counts
Hold for 4 counts
Repeat 4-6x
The Slow Let Go / Easy Inhale
Grounding & Calming
This technique emphasizes the exhale to active your body’s natural relaxation response.
How to:
Inhale gently through the nose for 4 counts
Exhale through the mouth for 6-8 counts
Focus on releasing tension with each exhale
Repeat 5-10x
Seated Stretches
Shoulder & Neck Stretch
Releases shoulder & neck stiffness
How to:
Bring right arm across the chest
Use left hand to gently hug the arm closer
Tilt right ear toward right shoulder
Hold and breathe for 3 breaths or longer
Switch sides
Wrist Stretch 1
Relieves wrist tension & prevents stiffness
How to:
Extend one arm forward, palm up
Use the other hand to gently pull fingers down and back
Hold and breathe for 3 breaths or longer
Switch sides
Spinal Twist
Relieves tension in the spine & improves posture
How to:
Sit tall with feet flat
Twist gently to the right, placing left hand on the outside of right knee/thigh
Hold and breathe for 3 breaths or longer
Switch sides
Chest Opener / Neck Stretch
Relieves neck tension & improves posture
How to:
Sit on the edge of the chair, feet flat on the floor
Interlace hands behind your back
Inhale, lift chest and gaze up
Exhale, lower chin toward chest
Repeat for 5 slow breaths
Wrist Stretch 2
Relieves wrist tension & prevents stiffness
How to:
Interlace hands, palms facing down
Shift palms gently to one side
Hold and breathe for 3 breaths or longer
Switch sides
Standing Postures
Standing “L” Pose with Chair
Releases shoulder & neck stiffness
How to:
Stand directly behind chair, hands on the back
Walk feet 3–4 feet back
Stack knees over heels, torso parallel to floor
Melt chest toward floor
Hold and breathe for 3 breaths or longer
Thigh Stretch with Chair
Loosens quads & hips, eases lower back tension
How to:
Bring left heel towards bum
Grab onto foot, ankle, or pant leg
Stand tall and open chest
You can hold onto chair for support
Hold 3 breaths or longer
Switch sides
Standing Lateral Stretch
Releases tension in side body & shoulders
How to:
Stand tall, feet hip-width
Reach arms overhead, right hand holding left wrist
Lean torso to the right
Hold 3 breaths or longe
Switch sides
Upper Back Stretch
Relieves shoulder & upper back tension
How to:
Interlace fingers overhead, flip palms upward
Inhale, stretch arms up
Exhale, round spine and bring hands forward in front of chest
Repeat 5 times
Lunge with Chair
Opens up the hip flexors and reduces back pain
How to:
Stand behind chair with hands on the back
Take a big step back with your leg and bend front knee
Sink hips towards floor
Hips squared forward
Hold and breathe for 3 breaths or longer
Switch Sides
Interested in working together?
Want to dive deeper?
Join us for a six-day retreat on Ireland’s magical coast. From September 20th - 25th, find balance between stillness and exploration. Your retreat experience will include luxury accommodation overlooking sea and mountains, nourishing local meals, morning yoga classes, guided excursions, and more.
Click for more information.
