I feel tired after working till noon. Spending 5 minutes doing one thing can provide stress relief without leaving your seat.

It’s easy to feel tired and lacking energy around 3 pm. Sitting for long periods of time and work stress can also affect heart health. Cardiologists suggest that developing the habit of deep breathing for two to five minutes or temporarily turning away from electronic screens in the afternoon can help reduce stress and reduce nervous system reactions. “It’s a simple habit, but it can directly support normal heart function on a day-to-day basis.”

parade report,heart disease Still the leading cause of death in the United States, factors like diet, exercise and genetics are often the focus of heart health discussions, but even small choices in daily life can have long-term effects. Cardiologists say chronic stress affects not only mood, but also blood pressure, heart rate and the long-term health of blood vessels.

Lars Sondergaard, M.D., cardiologist and chief medical officer and vice president of Abbott’s Structural Heart Division. said that taking short deep breaths or stepping away from screens in the afternoon can help reduce stress accumulated during the day. The entire process takes only two to five minutes without leaving your seat.

“Intentionally pausing for a few minutes to focus on your breathing or simple meditation can help reduce cortisol levels, reduce overall nervous system over-arousal, and effectively buffer against daily stress that could otherwise harm heart health over time,” Sondergaard said. This habit doesn’t require huge changes to your daily routine, he said, but it can provide daily support to your heart.

He explained that in the afternoon, it is easy to feel tired, overloaded or facing work deadlines. Stress will cause the body to release cortisol and adrenaline, which will increase heart rate and blood pressure in a short period of time. Initiating the body’s relaxation response through deep breathing and other methods can help stabilize the nervous system and reduce the burden on the heart caused by long-term stress.

Sundegaard said the effects of brief stress relief add up over time and can have a significant impact on overall heart health. He also pointed out that there is no need to arrange complex activities for stress management in the afternoon, and a few minutes of rest can be integrated into the daily schedule.

Practically, you can set a calendar reminder or mobile phone alarm clock at a certain time every day to remind yourself to stop work; You can also temporarily turn off your mobile phone, computer and other electronic devices to rest your eyes and brain. When doing breathing exercises, first sit comfortably, inhale slowly through the nose, and then let the exhalation time be slightly longer than the inhalation time, which lasts two to five minutes.

Additionally, Sondergaard also recommends other heart-healthy lifestyle habits, such as eating a balanced lunch that includes fiber, lean protein and healthy fats; and getting up and walking after sitting for long periods at work. These daily routines can be combined with short breathing breaks to help manage stress during the day.