5-Minute Mindfulness Exercises to Reduce Stress at Work

Reviewed by: Sadie Dooley, MA, LMHC, NCC
Licensed Mental Health Practitioner, Work-Life Program Consultant at Mutual of Omaha

Estimated Read Time: ~7 minutes

Summary:

• Mindfulness means being fully present in the moment by focusing on your current thoughts, feelings and surroundings rather than getting caught up in daily chaos.
• Five simple 5-minute exercises (deep breathing, body scan, desk mindfulness, gratitude pause and mini-meditation) can be done at your desk to reduce stress and improve focus.
• Mindfulness works best when integrated naturally into your daily routine, not treated as another task and requires full attention without multitasking.

Work stress can take a toll on both your mind and body, making it harder to maintain a healthy work-life balance. Fortunately, techniques to relieve stress don’t have to take up your entire day to be effective.

You can practice stress-relieving activities in just five minutes and feel calmer and more focused. These mindfulness exercises fit right into your routine and work well with other daily habits to boost mental health.

At your desk or between meetings, they can help improve your physical and mental health without throwing off your schedule. Discover our mindfulness exercises that are simple and quick, and you can do them anywhere, even during your busiest days.

In this article:

• What is mindfulness?
• Simple 5-minute mindfulness exercises for work/li>
• Quick mindfulness techniques for breaks and meetings
• Mindfulness variations to fit in your workday
• Harnessing mindfulness for a better workday
• Common mistakes to avoid in workplace mindfulness
• Enhancing your well-being with help from Mutual of Omaha
• Frequently asked questions (FAQs)

What is mindfulness?

Mindfulness is the practice of focusing on what’s happening right now, including your thoughts, feelings and surroundings. The popular saying, “Take time to stop and smell the flowers,” is a great way to describe mindfulness. It is all about being fully present in the moment.

Think of it as hitting the pause button on the chaos of daily life to check in with yourself.

Being mindful means slowing down and noticing the little things you might otherwise overlook, like the sound of birds outside your window or how your body feels after sitting for a long time.

Simple 5-minute mindfulness exercises for work

The effect of stress on your body can manifest in both physical symptoms, such as headaches and muscle tension, and mental impacts, like anxiety and difficulty concentrating.

If you frequently deal with work-related stress, incorporating stress-relieving exercises such as mindfulness can help you reduce stress, improve your mental health and regain control of your workday.

These quick techniques, each lasting just five minutes, help you stay present, calm, energized and focused throughout the day.

1. Deep breathing exercise

Deep breathing is a simple yet powerful way to calm your mind and body. Here’s how to do it in four simple steps:

• Find a comfortable seated position and close your eyes.
• Inhale deeply through your nose for a count of four, allowing your lungs to fill.
• Hold your breath for another count of four.
• Then exhale slowly through your mouth for a count of six.

Repeat this breathing exercise several times, focusing on slow, intentional breaths. Deep breathing exercises are one of the best exercises for heart health, as they help lower heart rate, reduce blood pressure and manage stress, all of which support cardiovascular well-being.

2. Body scan meditation

Body scan meditation is a mindfulness practice often used in yoga that can help you feel more grounded and calm.

Here’s how you can practice it:

• Close your eyes and take deep breaths to center yourself.
• Bring your attention to the top of your head and then gradually move your focus down your body, spending a moment on your forehead, shoulders, arms, torso, legs and feet.
• If you feel tension or discomfort in your body, breathe deeply into the area and release the tightness with each exhale.

3. Desk mindfulness

Desk mindfulness is a quick and practical way to reset your focus during a busy workday by taking a moment to observe your surroundings and engage your senses.

When seated comfortably at your desk, follow these steps:

• Take a few deep breaths to settle yourself.
• Look around your workspace and focus on three things you see.
• Switch your attention to three sounds you hear.
• Next, touch three objects within your reach.

Engaging your senses in this way provides a quick yet powerful break from stress and distraction.

4. Gratitude pause

Practicing gratitude offers many long-term benefits. Reflecting on gratitude can help you redirect your focus away from stress.

Here’s a simple practice to try:

• Stop what you’re doing and close your eyes.
• Think of three things that you are grateful for.
• Consider their importance by reflecting on why these things matter to you and how they enhance your day.

5. Mini-meditation

Mini-meditation is a quick and effective way to restore your focus and calm your mind.

• Sit quietly and focus on your breathing.
• Close your eyes, take a deep breath and then slowly exhale.
• Notice the rhythm of your inhales and exhales without trying to change them.
• If your mind starts to wander, repeat a word or phrase to gently bring your focus back to breathing.

Quick mindfulness techniques for breaks and meetings

Taking a moment to reset during breaks or before you walk into a meeting can help you stay calm and focused. Something as simple as a one-minute breathing reset can shift your energy and reduce tension.

Sit upright with your feet flat on the floor, inhale slowly through your nose and exhale through your mouth. Allow your shoulders to drop and your jaw to soften as you breathe. This brief pause can help you enter conversations feeling centered.

You can also practice mindfulness during meetings by becoming a more intentional listener. Instead of planning your response while someone is speaking, try to focus on their words, tone and meaning.

Try not to let your mind wander. Mindful listening can improve communication, reduce misunderstandings and make meetings feel more productive. Staying focused this way may also help with memory retention.

Mindfulness variations to fit in your workday

Mindfulness doesn’t need to be complicated, and it doesn’t have to look the same for everyone. The key is choosing practices that feel natural and sustainable in your daily routine.

For example, if you spend a lot of time at your desk, take a moment every hour to roll your shoulders, stretch your neck or simply look away from the computer screen for a bit.

You can also incorporate mindfulness into everyday habits you already practice. For example, when sending emails, pause for a second before hitting “send” to take one deep breath and check in with your tone and intention.

Harnessing mindfulness for a better workday

Practicing mindfulness at work doesn’t require a major time commitment or a complicated process. With just five minutes each day, you can integrate simple mindfulness exercises into your work routine without even leaving your desk.

These practices are valuable tools for managing stress, refocusing and feeling more grounded. They not only help you stay on track with your work but also contribute to improved long-term health.

Common mistakes to avoid in workplace mindfulness

A common mistake is treating mindfulness as just another task to check off your to-do list, instead of embracing it as a gradual, regular practice. Mindfulness works best when it’s integrated naturally into your day, not forced or rushed.

Another pitfall is trying to multitask while practicing mindfulness. You shouldn’t be checking your email or listening to someone while attempting to meditate. Doing so divides your focus and reduces the benefits of mindfulness exercises.

Enhancing your well-being with help from Mutual of Omaha

Simple techniques to reduce stress, when practiced consistently throughout your day, can have a significant impact. At Mutual of Omaha, we believe incorporating simple 5-minute mindfulness exercises into your day is just one of the ways to help improve your overall health, helping you to live a better, healthier life.

Ready to learn more about feeling balanced and resilient at any age?

Explore Mental Health Tips

Frequently asked questions (FAQs)

What are the benefits of mindfulness?

Mindfulness offers several benefits, including reducing stress and anxiety, improving memory and focus and enhancing self-awareness. It also promotes better communication and strengthens relationships by fostering empathy and understanding. Additionally, mindfulness helps build emotional resilience, allowing individuals to navigate challenges with greater ease.

What are some quick mindfulness tips for beginners?

For beginners, start small by taking one or two slow breaths during stressful moments to center yourself. You can also ground yourself by noticing what you see, hear or feel around you. Instead of setting long sessions, try weaving mindfulness into daily activities like drinking coffee or walking. These small, consistent moments can reduce stress and improve focus over time.

How do you incorporate mindfulness into your workday?

Incorporating mindfulness into your workday can be simple and effective by adopting a few deliberate strategies. You can schedule short mindfulness breaks, set reminders on your phone or computer and pair mindfulness exercises with routine tasks. Adding calming elements to your workspace and sharing mindfulness practices with colleagues can also help create a more mindful and supportive work environment.

What are the 5 Rs of mindfulness?

The 5 Rs of mindfulness are five steps that help manage stress effectively. First, recognize your thoughts, feelings and stressors. Next, reframe your perspective to view challenges in a more positive light. Then, release negative emotions or tension to create mental space. Afterward, take time to relax, calming both your body and mind. Finally, reflect on the situation with awareness, using the experience as an opportunity for growth.

---

Reviewed by: Sadie Dooley, MA, LMHC, NCC

Licensed Mental Health Practitioner, Work-Life Program Consultant at Mutual of Omaha

Sadie Dooley is a Licensed Mental Health Practitioner and Nationally Certified Counselor currently serving as a Work-Life Program Consultant at Mutual of Omaha. In her role, she supports employees in navigating personal and professional challenges, accessing meaningful resources, and untangling complex systems that can impact well-being and performance. Sadie is deeply committed to education, connection, and creating opportunities that empower individuals to reach their full potential.

635931_0126