Workday Shutdown
Recovery · Beginner · 5 rounds
A closing ritual that tells your body the workday is over.
Without a boundary, work stress follows you home. A deliberate shutdown ritual - long exhales with a settling hold - shifts the nervous system out of work mode. Do it at your desk before you stand up, or as the first thing after your commute.
How to practice
- Inhale for 4 seconds (through the nose)
- Hold for 4 seconds
- Exhale (Long) for 8 seconds (through the mouth)
Benefits
- Draws a line under the workday
- Stops evening rumination early
- Eases the transition to home life
- Improves evening wind-down later
When to practice
Once, at the end of every workday. Same time, same place helps it stick.