Most of us spend the working day slightly braced: shoulders up, jaw tight, breath high in the chest. This is the short practice I share with office teams. It takes two minutes.
Land. Put both feet on the floor and let your hands rest in your lap. Let your gaze soften, or close your eyes.
Lengthen the out-breath. Breathe in through your nose for a count of four. Breathe out through your nose for a count of six. Keep it gentle. Repeat for ten rounds.
Notice. Let the counting go and take three ordinary breaths. Notice what has changed, even slightly, before you go back to your screen.
A longer, slower exhale is a simple signal to the body that it can settle. If counting feels uncomfortable, shorten it. It should never feel like a strain.