Two eggs Benedict on toasted bread with ham, topped with hollandaise sauce and chopped chives, served on a white plate.

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Midday Reset Workshop: Feedback Form

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A woman practicing yoga at home while watching a laptop on a stand, sitting on a blue yoga mat with plants around.

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

A woman with long dark hair and a gray sweater sitting on a beige chair in a room with gray walls, wooden flooring, and a black door. She has her left hand on her shoulder and her right arm extended outward with her hand open.

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

Woman sitting on a beige chair with back support, performing a seated forward stretch with arms extended forward.

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

Woman with long dark hair seated sideways on a beige chair in a room with wooden flooring, gray walls, and a black door, wearing a gray sweater and dark pants.

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

A woman with long dark hair sitting on a white cushioned chair in a room with gray walls and wood floor, facing a black door and looking upward.
A woman sitting on a beige chair with her hands behind her back, looking down at her lap in a room with wooden flooring and a black door.

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

A woman sitting on a beige chair indoors, wearing a gray sweater and brown pants, with her hands pressed together in a folded position.

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

Person stretching with arms over a chair in a room with hardwood floor and white walls.

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

A woman in gray pants and a gray sweater stretching her leg, holding her foot behind her, in a room with wooden flooring and a white office chair.

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

A woman stretches with arms extended above her head in a room with minimal decor, including a white wall, two floating shelves with small decorative items, and a closed black door.

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

A woman standing indoors with her arms raised above her head, stretching or practicing yoga in a room with gray walls and a black door.
Woman wearing a gray sweater and brown pants standing in a room with white walls and black door, holding her hands in front of her face.

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

Woman in gray sweater and gray pants stretching her leg with one hand on the back of an office chair in a room with wood flooring, gray walls, and a black door.

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?

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A backyard garden scene with a flowering tree, a stone wall, and two striped deck chairs on a well-maintained lawn.
A luxurious bedroom with a large bed adorned with multiple gray and green pillows, a vintage armchair with a yellow and black pattern, a wooden side table with a lamp and a vase of flowers, a large ornate mirror on the wall, and soft natural lighting.
A traditional patterned sofa with decorative pillows in a bright living room, next to a large potted plant, with modern art hanging on a white wall and a marble-topped coffee table with an open magazine on a beige rug.
A cozy living room with large windows letting in natural light, dark walls, and elegant crown molding. There are leather sofas, a glass vase with white flowers, and framed paintings on the walls.

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.

Ireland 2026

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