Relaxing break activities

Team stretches

How to take this break

Get your team members to contribute to a stretching "basket" by donating resistance bands, hands and ankle weights, and yoga mats. Find a place where you can stretch together in the office, a meeting room or possibly an outside green space.

 

You can watch this video of an office break yoga by Yoga by Adria.

Share a link for stretching exercises even without yoga equipment.

Why this counts

Regular stretch breaks can help to reduce tension and energize you for the rest of the day.

Ideas for this activity were contributed by: 

• Sandy Richardson, Public Health Nurse, Middlesex London Health Unit
• Katie Cino, Health Promoter, Niagara Public Health
• Andrea Hamblin, Director - EAP Account Management, Morneau Shepell

Work some yoga into your day

How to take this break

Co-workers can stay at their own desks and a meeting reminder could be sent to encourage them to do this at the same time. Link to Yoga @ your desk

Why this counts

Yoga breaks during the workday can help employees relieve stress and become refreshed and more focused for the rest of the workday.

Ideas for this activity were contributed by: 

• Donna Kubik, Wellness & Accommodation Consultant - IWK Health Centre, Halifax Area Healthy Workplace Network Meeting
• Katie Cino, Health Promoter, Niagara Public Health
• Halifax Disability Management Services Office, The Canada Life Assurance Company

Take a virtual walk in nature 

How to take this break

This activity can be used during breaks at meetings or in group settings. Use a video that walks you through a natural setting. You can choose exotic settings or some that are close to home. . As the video progresses, move, stretch or walk as if you were there. 

Listen to relaxing music while doing this activity.

Why this counts

By incorporating relaxation into your day, you can drastically reduce stress levels in the body, and improve both your physical and mental health.

Ideas for this activity were contributed by: 

• Myrna Ojala, Reg. N, Public Health Nurse, Sudbury & District Health Unit

Start a game reaction

How to take this break

Set aside some space at work for a game such as Scrabble. Let everyone contribute by adding a word to the board. Keep this going until the board is full and start the game again. Other game suggestions are brain teasers, chess and crossword puzzles.

Why this counts

Taking time away from your desk to relax and enjoy a game or creative activity is a great, productive way of releasing stress.

Ideas for this activity were contributed by: 

• Dr. Owen Garrett, Psychologist, Active Insights Health Care
• Anne Winters, Manager, Interior Health
• Ashley Nichols, Human Resources Advisor, Coastal Community Credit Union

Set a reminder to breathe deep

How to take this break

Set a reminder/chime on your computer or phone. When the reminder sounds, stop what you’re doing, sit still for two minutes and focus on your breathing. Focus on the words 'breathe in' and 'breathe out' to reduce other thoughts going through your mind. Arrange for another reminder to sound after the two minutes.

1. Count to 4 while breathing in deeply through your nose.
2. Count to 7 while holding that deep breath.
3. Count to 8 slowly while exhaling through your mouth.
4. Repeat 4 more times.

Why this counts

Deep breathing is one of the best ways to lower stress in the body because when you breathe deeply, it sends a message to your brain to calm down and relax.

Ideas for this activity were contributed by: 

• Janice MacInnis, Coordinator, Organizational Health, Dalhousie University
• Sarah Schuster, Client Relationship Manager, Global Corporate Challenge
• Kathy Nolan, Health & Benefits Consultant, Kwantlen Polytechnic University
• Anyaa Rose, EAP Counselor
• Carla Hanna, Health Promoter, Halton Region Health Dept.
• Dianna Conley, Director, Human Resources, George Derby Centre
• Mary Beth Doyle, EAP Coordinator, Public Service Commission, Gov NL
• Charlene Mo, Workplace Health Consultant, Alberta Health Services
• Juliette Fraser, Return to Work and Wellness Coordinator, District of West Vancouver

Get artsy and crafty

How to take this break

Set aside some space at work for arts and crafts. Start a craft or painting and let everyone add on to it for a surprising result.

 

Have a coloring activity for other people who may find it easier to do this activity.

Why this counts

We can be energized by activities that make us think of something else beyond work and challenge our capacity for thought and creativity.

Ideas for this activity were contributed by: 

• Dr. Owen Garrett, Psychologist, Active Insights Health Care
• Anne Winters, Manager, Interior Health
• Ashley Nichols, Human Resources Advisor, Coastal Community Credit Union

Stretch your break time

How to take this break

Schedule time in your workday for regular stretch breaks.

You can watch this video for a relaxing stretching workout by Fitness Blender.

Why this counts

Regular stretch breaks can help to reduce tension and energize you for the rest of the day.

Ideas for this activity were contributed by: 

• Sandy Richardson, Public Health Nurse, Middlesex London Health Unit
• Katie Cino, Health Promoter, Niagara Public Health
• Andrea Hamblin, Director - EAP Account Management, Morneau Shepell

The world loves a smile

How to take this break

Take a break from being focused exclusively on the task at hand. Greet your coworkers with a big smile or send a smiling emoji in your group chat. A smile gives positive emotions to you and the person you are smiling at.

Why this counts

Smiling feels good, can lift your mood and is sure to help lift the spirits of others as well. There is also some evidence that smiling can provide several health benefits including relieving stress, lowering blood pressure and even improving the immune system.

Ideas for this activity were contributed by: 

• Kelly Seymour, Director of Human Resources, New Path Youth & Family Services
• Andrea Frustaci, GIS Analyst II, Teck Resources Limited

Check in on yourself

How to take this break

Checking in on yourself during a break can help you relax. Take 5 minutes to think about how you feel without any judgement. Use these questions to guide you through the process of checking in on yourself:

• How am I feeling right now?
• How has the day been so far?
• What will I do today to take care of myself?

Why this counts

Stopping to check in on how we are doing is important because it can make us more aware of areas we may need help or support with.

Ideas for this activity were contributed by: 

• Judy Hills, The Psychology Foundation

Share a Laugh

How to take this break

Share something your co-workers will find funny (but not offensive) such as a cartoon, short video clip, a joke or a movie.

Why this counts

In addition to making us feel good, sharing a laugh has several health benefits including lowering blood pressure, reducing stress hormones, increasing memory and learning, and improving alertness and creativity.

This can make work feel happier, lessen stress, and make you feel more connected and closer to your coworkers.

Ideas for this activity were contributed by: 

• Halifax Disability Management Services Office, The Canada Life Assurance Company
• Cathy Lockhart, Manager, Workplace Health and Safety
• Nova Scotia Liquor Corporation
• Vancouver Disability Management Services office

Walk or wheel and stretch 

How to take this break

Start at your desk/workstation with a brief, two-minute warm up exercise (including flexing and rotating the shoulders and neck). Use a stress ball during walking or wheeling activity. If your work is mostly physical in nature, try to focus your mind to relax and be calm.

Why this counts

By incorporating relaxation into your life, you can drastically reduce the stress levels in the body and improve both your physical and mental health.

Ideas for this activity were contributed by: 

• Morris Lowe, Public Health Nurse, Toronto Public Health

Play dough

How to take this break

Make or buy play dough and place it in a break room or common area. Encourage team members to make their own creation or add to one for funny results.

Why this counts

Taking time away from your desk to relax and enjoy a game or creative activity is a great, productive way of releasing stress and having some much-needed workplace fun.

Ideas for this activity were contributed by: 

• Dr. Owen Garrett, Psychologist, Active Insights Health Care
• Anne Winters, Manager, Interior Health
• Ashley Nichols, Human Resources Advisor, Coastal Community Credit Union

Tea party

How to take this break

Gather your work group together for some social interaction over a cup of herbal tea or, if you're alone (or prefer to be), sip along to some relaxing music. Group members can bring different types of tea for others to sample.

Why this counts

Tea can refresh you and provide a break that helps you feel relaxed, focused and alert.

Ideas for this activity were contributed by: 

• Kate Lekas, Health Enhancement Coordinator, City of Vancouver

Break buddies

How to take this break

Some of us need a gentle (or not so gentle) push to get away from our desks for regular breaks. Work with a buddy or partner in your office to be accountable for each other's breaks throughout the week. Take time to chat about life and other topics that interests you and them.

Why this counts

By incorporating relaxation into your life, you can drastically reduce the stress levels in the body and improve both your physical and mental health.

Ideas for this activity were contributed by: 

• Workplace Strategies for Mental Health

Relax your head, neck or shoulders 

How to take this break

Give yourself a quick forehead, neck or shoulder massage.

a.  Forehead self-massage: 

• Place one or two fingers on the sides of your face just below your temples and at your hairline, above your cheekbones.
• Gently press your fingertips in circles
• Next, slowly move your fingers along your hairline, continuing the gentle circles, until they come together at the top of your forehead.
• Repeat these 1 to 2 more times, or as many times as needed.

Why this counts

Massage can lower stress levels and feelings of anxiety while helping with any physical pain. 

b. Neck self-massage:

• If you can, lift both hands behind you and put two or three fingertips on either side of the back of your neck at the base of your skull.
• Apply a pressure that feels comfortable to you and move your fingers down the side of your neck, along your spine to the base of your neck and shoulders.
• Repeat the movement three times, finding and massaging any tension.

Why this counts

Spending a lot of time sitting, standing and/or on the computer can make your neck feel tight. Massage can lower stress levels and feelings of anxiety while helping with any physical pain.

c. Shoulder Self Massage:

• Take your right hand and form a “U” with your fingers and thumb if you can. Keeping that shape, move your right hand to your left shoulder just above your arm. Your thumb will be on the front of your shoulder and the other fingers on the back.
• Squeeze your shoulder three times with the amount of pressure that feels comfortable. Now, continue squeezing while moving your fingers towards the base of your neck.
• Repeat the steps on your other side.
• Now shrug your shoulders up to your ears and roll them backward in a slow rolling motion five to ten times.

Why this counts

Sitting at a desk for a long time can cause the muscles in your shoulders to be tight and carry tension. Massage can lower stress levels and feelings of anxiety while helping with any physical pain. 

If you prefer you can use this video on self-massage as a guide. https://www.youtube.com/watch?v=mzwv5kNwfMM

Ideas for this activity were contributed by: 

• Mariam Harutyunyan
• Anne Nicole Sta Ana