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by Élodie Moreau
Stress Relief

How to design a stress-reduction microroutine you can do between meetings

Dec 02, 2025 • by Élodie Moreau
How to design a stress-reduction microroutine you can do between meetings

I’m a big believer in small, repeatable practices that fit into a busy day — not perfect routines that require an hour you don’t have. When meetings pile up back-to-back, stress can build in subtle, cumulative ways: jaw tightness, shallow breathing, a foggy head. Over the years I’ve experimented with microroutines that slot neatly between calls. They’re quick, doable, and purpose-built to lower your heart rate, restore focus, and help you show up calmer for the next conversation.

Below I share how I design a stress-reduction microroutine you can do between meetings, with clear options for 1, 3, 5 and 10 minutes. Think of this as a toolkit: pick one or two moves that feel right, and repeat them daily. Small, reliable habits add up.

Why micro routines work

Between meetings you don’t need to deeply meditate or go for a run — you need a fast reset. Micro routines work because they:

  • Interrupt the stress loop (breath + attention shift).
  • Engage the parasympathetic nervous system with gentle movement and slowing breath.
  • Create a tiny ritual that signals “transition” to your brain, making it easier to pivot focus.

    • When designed well, they’re so low friction you actually do them.

    Design principles I use

    When I create a microroutine I ask three simple questions:

  • How long do I have? Choose something that fits the shortest break you realistically get.
  • What’s my goal? Calm my nervous system, energise without caffeine, or reset my posture and focus?
  • What can be done wherever I am? No special equipment, or one small item like a resistance band or a tea mug.

    • Then I combine one element from each of these categories: breath, movement, sensory anchor, and mental reset. Below are patterns I use again and again.

    Quick building blocks (pick one of each)

  • Breath: 4-4-8 breathing (inhale 4, hold 4, exhale 8), box breathing (4-4-4-4), or 10 slow nasal breaths.
  • Movement: neck rolls, shoulder circles, 10 standing squats, or a short mobility flow (cat-cow, standing thoracic rotations).
  • Sensory anchor: sip of warm tea, essential oil (lavender or bergamot on a wrist), or a tactile object (smooth stone, stress ball).
  • Mental reset: one-sentence journaling (“What do I need now?”), a gratitude prompt, or a 20-second visualization of a calm place.

    • Micro-routines you can try

    Below are four ready-made routines depending on how much time you have. I keep these as quick bookmarks in my phone and cycle through them depending on the day.

    Time Routine
    1 minute
  • 5 deep 4-4-8 breaths (inhale 4, hold 4, exhale 8).
  • Shake out your hands and roll your shoulders once.
  • Affirmation: say quietly “I am enough for this next meeting.”
    		•
    3 minutes
  • Sip warm tea or water (30 seconds).
  • Neck rolls + gentle chin tucks (60 seconds).
  • One-sentence journal: “My focus for the next meeting is…” (30–45 seconds).
    		•
    5 minutes
  • Box breathing (4 rounds).
  • Two-minute standing mobility: hip circles, standing hamstring stretch, thoracic twists.
  • 30-second visualization (picture your most grounded self in the next meeting).
  • Optional: apply a dab of lavender essential oil to wrists.
    		•
    10 minutes
  • 3 minutes of breathwork (alternate nostril or 4-4-8).
  • 5-minute gentle strength: 8–12 chair squats, 10 incline push-ups on desk, 30-second plank (modify as needed).
  • 1–2 minutes journaling a quick plan or intention for the meeting.
    		•

    Practical tweaks that make these stick

    There’s a difference between liking an idea and actually doing it. These tweaks helped me turn micro practices into habits:

  • Anchor to an existing cue: Start your micro-routine when a meeting ends, when you close a tab, or when you press “End call.” The cue keeps you consistent.
  • Use tech wisely: Set calendar buffer reminders like “2-minute reset” or use a Pomodoro app (I like Forest or Tide) to nudge you.
  • Keep a kit: A small pouch with a roller bottle of essential oil, a tiny journal, and a resistance loop band makes decisions easier.
  • Scale with the day: On high-stress days choose longer resets; on lighter days a 1-minute breath can be enough.

    • How to measure impact without overdoing it

    Notice small shifts rather than chasing dramatic results. After a week, ask yourself:

  • Do I feel less fog between meetings?
  • Is my jaw/muscle tension reduced?
  • Am I better able to maintain focus during back-to-back calls?

    • If the answer is “yes” to any, your microroutine is working. If not, tweak one element — maybe swap breathwork for movement, or try a different sensory anchor.

    What to avoid

    Don’t let the microroutine become another to-do. If it feels like a chore, simplify further. Also avoid heavy screens during your reset — a real sensory break is far more restorative than scrolling social media.

    If you want a printable cheat sheet, I keep a simple PDF on Phnxfitness Co with these routines and a few extra mobility flows. You can find it at https://www.phnxfitness.co.uk under the Stress Relief category. Try one routine tomorrow and notice a small difference — often that tiny shift is the start of a better day.

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