Five breaths at the desk

A workday reset is a return to the body you already have. Five breaths will not fix a bad job. They can mark a pause so the next email is not the whole of you.

A longer outline

Sit as you are. Feel the chair, the feet, the contact with the floor. That is root material: location, weight, and the fact that you are somewhere specific.
Breath two and three belong to the belly. The sacral and solar fields in the chart talk about feeling and will. You are not performing a pose. You are noticing whether the breath is held.
Breath four is the chest. Warmth, or the lack of it, is information. The heart row is about bond, not about forcing a smile at a meeting.
Breath five passes the throat and the brow and ends in quiet. If you want a sound, use the seed sound of the petal you selected in the bar above. One soft repetition is enough.
The paid sheet is a pocket card for this exact pause, with a line for each petal so the reset can follow the color you are working on. This page is the practice. The card is what you keep in a notebook.