Office worker meditating

Stress Relief in the Office

Toes Progressive Relaxation

Stress is a fact of life. Most of us live with a certain amount of stress every day. Much of that stress is caused by our jobs. Maybe it’s that looming deadline, an unhappy boss or client; no matter the cause, stress can take a toll on your health–and even cause back pain. The thing that most of us don’t understand is it’s not the stress that messes with your health, it’s how you handle the stress. Just how stressed are you? Take our Stress Questionnaire!


Toes Progressive Relaxation brings focus, physical movement and breath control to the equation of stress relief. By contracting and relaxing the toes you effectively give yourself a foot massage (OK,  it’s not exactly a foot massage but the closest thing to it you’ll get at the office). You’re also slowing your breathing which helps calm the nervous system.

  •  Lay on your back, close your eyes.
  • Bring your awareness to your toes.
  • Now pull all 10 toes back toward you. Count to 10 slowly.
  • Now relax your toes.
  • Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
  • Now hold your breath for a few seconds
  • Slowly exhale through your mouth making a whoosh noise
  • Now curl all 10 toes back forward as if you were a bird grasping onto a perch. Count to 10 slowly.
  • Now relax your toes.
  • Begin to inhale slowly. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
  • Now hold your breath for a few seconds
  • Slowly exhale through your mouth making a whoosh noise
  •  Now pull all 10 toes back toward you. Count to 10 slowly.
  • Now relax your toes.