You notice it at the end of a busy afternoon. Your shoulders are up near your ears, your jaw is clenched, and you cannot remember the last time you took a full breath. Stress does not just stay in your head, and learning where it shows up in your body makes it much easier to let go of.

Why stress shows up in your muscles

When you feel under pressure, your body gets ready for action. Your heart rate rises, your breathing quickens and your muscles prepare to move. This response is useful in short bursts, but during a busy working day it can stay switched on for hours.

Studies that measure muscle activity show that the muscle across the top of your shoulders works harder during mentally demanding tasks, even when you are sitting still. One study of office workers found that those who felt most over-committed at work had more changeable muscle activity in this area during computer work. Tension like this is a normal response. It just helps to give your body regular chances to switch it off.

Where to look for it

Stress tends to show up in a few familiar places. Your shoulders creep up towards your ears. Your jaw tightens or your teeth press together. Your breathing becomes shallow and moves up into your chest. You might also notice a tight grip on your mouse or a furrowed brow.

A quick check-in can help you catch it early. Every so often, run through these areas and notice what you find, without trying to change anything at first.

Releasing your shoulders

Something to try, wherever you are sitting:

• Lift your shoulders up towards your ears, hold for a few seconds, then let them drop.
• Roll your shoulders slowly backwards five times.
• Let your arms hang loosely by your sides for a few breaths.

If you would like a guided stretch for your neck and shoulders, VIDA has short videos you can follow at your own pace.

Softening your jaw

Your jaw is one of the places people hold tension without noticing. A simple resting position can help. Rest your lips together, let your teeth part slightly, and rest your tongue gently on the roof of your mouth just behind your front teeth.

You could try opening and closing your mouth slowly a few times, keeping the movement small and easy. Many people find they clench most when concentrating hard, so checking in during focused work is a good habit.

Using your breath

Slowing your breathing is one of the quickest ways to signal to your body that it can relax. Research suggests that breathing at around six breaths a minute is especially effective. That means breathing in for about four to five seconds and out for about five to six.

A large review of more than 200 studies found that slow breathing consistently increases heart rate variability, a sign that your body’s rest and recovery system is more active. Other research links slow breathing with feeling calmer and less anxious. A minute or two between meetings is enough to feel the difference.

Building it into your day

These resets work best when they become a habit, rather than something you remember once the tension has built. You could link them to moments that already happen, like before joining a meeting, after sending an email, or when you make a drink.

Regular movement breaks help too. VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

What to take away

• Check in with your shoulders, jaw and breathing a few times a day.
• Lift and drop your shoulders, then roll them backwards a few times.
• Rest your teeth slightly apart, with your lips together.
• Try slow breathing for a minute or two between meetings.
• Link these resets to moments that already happen in your day.

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