Stress and Anxiety Relief Through Movement

Stress and anxiety are an inseparable part of modern life, especially for those who spend long hours in a sedentary position. Chronic stress often leads to muscle tension, particularly in the neck, back, and hip area, affecting both physical and mental well-being. The good news is that targeted movements can positively impact the brain, help release accumulated tension, and improve overall health.

How Does Movement Help Reduce Stress?

Physical activity stimulates the release of endorphins, serotonin, and dopamine—hormones that help reduce anxiety and boost mood. According to a Harvard Business Review study, movement during work can reduce stress by up to 40% and improve cognitive functions.

Excessive sitting leads to muscle stiffness, which increases feelings of fatigue and anxiety. That’s why workplace wellness programs, like those offered by CHAIR UP, promote regular physical activity at work through light and effective movements that help reduce stress.

Effective Techniques for Reducing Workplace Stress

1. Targeted Exercises to Release Tension

Office gymnastics includes simple movements that activate the body and relieve tension accumulated during the workday. Try:

• Neck stretch – slowly tilt your head toward one shoulder, hold for 10 seconds, then repeat on the other side.
• Shoulder rolls – make light circular movements forward and backward to reduce stiffness.
• Seated spinal twist – while sitting, turn your upper body to the left, then to the right, to release spinal tension.

2. Self-Massage for Muscle Relaxation

A light massage of the temples, neck, and shoulders improves circulation and helps release muscle tension. Circular massage movements are particularly beneficial after long hours at the computer.

3. Aromatherapy for Refreshment and Balance

Scents such as lavender, rosemary, and citrus are proven to help reduce workplace stress. Using essential oils or scented sprays can create a more relaxing and focused work environment.

4. Breathing Techniques for Instant Relaxation

Try the “box breathing” technique (4-4-4-4) to restore balance and calm the nervous system:

1. Inhale slowly through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale through your mouth for 4 seconds
4. Pause for another 4 seconds before the next inhale

This technique is useful in high-stress moments when it’s difficult to focus.

CHAIR UP – The First Office Wellness Program in Bulgaria

Founded in 2018, CHAIR UP is Bulgaria’s first office wellness program, dedicated to improving employee health and well-being. Our programs help those who spend long hours sitting integrate more movement, reduce stress, and improve concentration. Through office gymnastics, relaxation exercises, breathing techniques, and stress-management strategies, CHAIR UP contributes to a healthier and more productive workplace.

Take a Few Minutes to Move and Feel the Difference

Movement is one of the most effective and natural ways to reduce tension, enhance focus, and feel calmer and more productive. Don’t wait for stress to accumulate—make small changes to your workday and notice the difference.

If you want your team to benefit from innovative wellness solutions, contact us and find the best program for your company!