Ever feel stuck in a rut, struggling to lift your mood or productivity? It happens to the best of us, but what if the key to a better day was as simple as changing your physical state?
But that’s not always so simple when you’re stuck in a desk job. When the pressure is on and you’re stressed out at work or on a zoom call, you can’t just get up and go meditate or do a workout. So how can you change your physical state without leaving your desk? Read on to discover how…
The Connection Between Physical State and Mood
Our bodies and minds are tightly linked and a quick shift in physical state can work wonders. The body and mind are like a dancing duo, continually influencing each other.
Engaging in physical movement triggers the release of neurotransmitters such as dopamine and serotonin, which are known to promote feelings of happiness and relaxation. Furthermore, physical activity can help in reducing symptoms of anxiety and depression, ultimately contributing to a more positive mental state.
Here, you will find easy techniques to reinvigorate your body and mind in mere seconds. This ranges from mental exercises to physical movements and objects that may help. Ready for a boost? Let’s get started.
Impact of Posture on Your Mood
You might not think about it often, but how you’re sitting or standing can significantly affect how you feel. According to a study by Harvard University, sitting up straight can improve symptoms of anxiety, stress, and depression.
When we slump, our bodies send signals to the brain that we are tired or sad. This can lead to a vicious cycle where poor posture causes a bad mood, and a bad mood leads to even worse posture. On the flip side, when we sit or stand upright, it sends positive signals, boosting our self-esteem and mood almost instantly.
Researchers at NPR found that “there’s a clear link between how we move, think, and feel.” Core muscles, in particular, play a big role in this. When these muscles are engaged, you’re more likely to feel alert and positive.
Quick tip: The next time you’re feeling down, take a moment to adjust your posture. Sit or stand up straight, pull your shoulders back, and notice the immediate change in your emotional state.
Breathing Techniques for an Instant Mood Boost
One of the quickest ways to change your physical state is by focusing on your breath. Breathing techniques can swiftly elevate your mood, clearing your mind and energising your body. Here are some effective breathing techniques:
Deep Breathing:
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat for a few minutes.
This method slows your heart rate and helps reduce stress, making you feel calmer and more focused.
4-7-8 Breathing:
- Inhale through your nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Do this cycle four times.
This technique (also called the ‘relaxing breath’) is excellent for reducing anxiety and improving sleep quality.
Box Breathing:
Inhale through your nose for 4 seconds.
- Hold for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold your breath for another 4 seconds.
- Repeat this pattern for a few minutes.
This technique (also known as ‘square breathing’) helps balance your nervous system and bring a sense of calmness.
Dr. Andrew Huberman is a neuroscientist and professor at Stanford University. He also hosts one of the top health podcasts called ‘The Huberman Lab.’ His research indicates that doing a physiological sigh can bring down stress superfast and effectively. Here is his explanation on the technique:
All these breathing exercises can transform your mood in seconds. Try incorporating them into your daily routine and watch as they become a powerful tool for you.
Practical Tips to Change Your Physical State Instantly
If you’re feeling sluggish, sometimes, a quick change in your physical state is all you need to boost yourself. Simple actions like standing up, stretching, or practising mindfulness techniques can make a world of difference.
Standing and Stretching
Standing and stretching are easy ways to get your blood flowing and energise your body instantly. Whether you’re at work or at home, these simple routines can be done anywhere:
Shoulder Stretch:
- Stand tall with your feet shoulder-width apart.
- Clasp your hands behind your back and gently pull your shoulders downward.
- Hold for 20-30 seconds and release.
Side Stretch:
- Stand with feet hip-width apart.
- Raise your right arm overhead, placing your left hand on your hip.
- Lean to the left, stretching your side.
- Hold for 15-20 seconds, then switch sides.
Forward Bend:
- Stand with feet together.
- Inhale deeply, then exhale as you bend forward from your hips.
- Let your arms hang towards the floor.
- Hold for 20-30 seconds.
For a more comprehensive guide, check out this standing stretching routine to keep your body loose and energised throughout the day.
Quick tip: See if you can get a stand-up desk so you can rotate from sitting to standing and reguarly do these exercises.
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a great technique to change your physical state. This technique involves tensing and relaxing specific muscle groups to alleviate tension and induce a state of calm. By systematically tensing and relaxing muscles, you can release physical stress and experience a profound sense of relaxation.
Implementing PMR can be a game-changer in altering your physical state. Simply follow these steps:
1. Sit comfortably with feet flat on the floor and hands resting in your lap.
2. Close your eyes or soften your gaze.
3. Take 2–3 slow, deep breaths.
4. For Each Muscle Group, inhale deeply as you tense the muscle group for about 5 seconds (not to the point of pain, just firm tension).
- Feet and Toes – Curl your toes downward tightly then release.
- Calves – Flex your feet up (toes toward shins) and tighten your calves then release.
- Thighs – Squeeze your thigh muscles and press your knees together then release.
- Glutes – Squeeze your buttocks together firmly then release.
- Abdomen – Pull your belly in tightly (like bracing for a punch) then release.
- Chest and Upper Back – Take a deep breath, puff out your chest, and hold then release.
- Arms and Hands – Make tight fists and bend your arms to flex your biceps then release.
- Shoulders – Shrug your shoulders up toward your ears then release.
- Face – Clench your teeth tightly. Scrunch your eyes closed and wrinkle your nose. Raise your eyebrows as high as you can. Hold each briefly then release.
5. Exhale slowly as you release the tension suddenly and completely.
6. Pause for 10 seconds, noticing the contrast between tension and relaxation.
PMR is especially effective after long periods of sitting or before a stressful situation.
Mindfulness Techniques
Mindfulness and quick meditation practices can help reset your physical state, making you feel more present and alert. Here are some effective techniques:
Five Senses Exercise:
- Take a moment to notice five things you can see.
- Four things you can touch.
- Three things you can hear.
- Two things you can smell.
- One thing you can taste.
This exercise can ground you quickly and clear your mind.
Quick Meditation:
- Close your eyes for 2-3 minutes.
- Focus on your breath, letting thoughts come and go without judgment.
Visual Reset
- Look away from your screen
- Gaze at a distant object for 30 seconds to 1 minute
- Let your eyes relax, don’t focus hard.
This reduces visual strain and signals to your body that you’re safe.
Mini Body Scan
- Close your eyes or soften your gaze
- Take 30 seconds to mentally scan your body from head to toe
- Notice tension and breathe into those areas
This builds body awareness and helps release subtle stress
Simple mindfulness practices can help you stay centred and increase your productivity. Just a few minutes a day can make a huge difference!
Object &Tools that can Help Change Your Physical State
Weighted Object (Stone, Desk Weight, Wrist Weights)
Holding a small weighted item (like a palm stone or paperweight) can help ground you, giving your nervous system something solid to anchor to. It is great for calming anxiety or dissociation.
Essential Oil Roller or Inhaler
Use calming scents like lavender, bergamot, eucalyptus, or peppermint. Just a quick swipe on your wrist or a deep breath from the container can reset your mood. This directly impacts your limbic system and breathing patterns.
Calm Pulse Device
A calm pulse device provides gentle rhythmic vibrations, pulses, or tapping patterns to your body — usually through the wrist or palm. These pulses mimic the rhythm of slow breathing or soothing touch, which can help shift your body into a parasympathetic (calm) state. It slows the heart rate, regulates breathing, and calms any mental noise. This tool is also known to help with sensory regulation, and sleep.
Acupressure Ring or Massage Tool
Roll an acupressure ring on your fingers or use a small trigger point ball on your neck/shoulders. This stimulates pressure points and helps release tension fast.
Warm Object (Heated Pad, Hand Warmer, Mug of Tea)
Warmth signals safety to the body. Holding a heated item or warm mug helps soothe your nervous system. This can mimic the calming effects of touch or physical closeness.
Calming Visual (Desk Fountain, Lava Lamp, Sand Timer)
Visuals with slow movement (like flowing water or falling sand) help your brain sync into a calmer rhythm. This can trigger a meditative effect without you needing to ‘do’ anything.
Fidget Tool (Tangle, Putty, Stress Ball)
Keep something you can squeeze, twist, or roll in your hand. This will release nervous energy and help you focus without overstimulating.
Tapping Techniques to Change Your Physical State
Tapping, also called Emotional Freedom Techniques (EFT), involves using your fingers to gently tap on specific acupressure points (mostly on the face and upper body) while focusing on a thought, feeling, or affirmation.
This combination of physical touch and mental focus is known to reduce the stress hormone Cortisol and calm the Amygdala (the emotional processing centre of the brain).
Here is the common 9-point EFT sequence. Use 2-3 fingers to tap each point lightly 5–7 times:
- Side of the hand near the wrist (karate chop point)
- Eyebrow (where brow starts near nose)
- Side of the eye (temple)
- Under the eye
- Under the nose
- Chin
- Collarbone
- Under the arm (side of chest)
- Top of the head
If you want to be discreet, just tap your collarbone, the side of your hand, or your thigh under the desk. Combine this with slow breathing. If you don’t want to do affirmations, you can simply focus on simple words such as ‘calm’, ‘steady’, ‘safe.’
The Role of Environment in Changing Physical State
Creating a calming environment can significantly impact your physical state. By decluttering your workspace, keeping yourself warm, and using comfortable furniture, you can create a serene atmosphere that promotes relaxation and reduces stress.
Impact of Music and Sound on Physical State
If your workplace and job tasks allow it, add music to your environment. Music and sounds can highly alter your physical state. Listening to soft, slow-tempo music can lower heart rate and induce a sense of tranquility. Likewise, natural sounds such as rainfall or ocean waves can create a peaceful ambience, promoting relaxation. Here is a playlist of relaxing meditative music. Even playing your favourite turns can easily boost your mood and motivation.
For more relaxation suggestions, check out: 10 Simple Ways to Relieve Stress at Work or the Home Office
Seeking Professional Help for Chronic Physical State Management
Sometimes you need to determine when its time to seek professional help for managing chronical physical states. If you find that none of the methods are providing relief or you are worsening, it might be time to consider professional guidance. Especially if your physical state is interfering with your daily activities or causing you emotional distress.
Therapy and professional support can offer strategies for managing chronic physical states. Cognitive-behavioural therapy (CBT) is effective in helping people cope with chronic physical conditions by addressing the connection between thoughts, feelings, and behaviours. Physiotherapists, Occupational Therapists and Psychologists can provide further interventions and support.
Boost Your Productivity Today
Being stuck at a desk does not mean you’re doomed to wallow in stress all day. Experiment with these tips and find what works for you.
Managing your physical state isn’t just about feeling good—it’s a powerful tool for boosting productivity. Simple changes like improving your posture, using breathing techniques, and incorporating quick stretches can make a significant difference in your day.
When you feel more alert and grounded, you will be less caught-up in your thoughts and emotions, allowing you to think clearly and focus on the tasks at hand. Start applying these tips today and see how small changes can lead to big improvements in your mood and productivity.
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