How often should I repeat these exercises?

You can take a short break every 30 to 60 minutes of sitting in front of a screen, and for eye rest apply the 20-20-20 rule every 20 minutes.

Are breathing exercises safe for everyone?

They are safe for most people. If you feel dizzy, stop and breathe normally; anyone with heart or lung disease should consult their doctor.

Do these exercises replace physical therapy?

No, they are general exercises for everyday relief and do not replace an assessment by a doctor or physical therapist if you have persistent pain.

Exercises While Browsing: Breathing, Eye Rest, and Stretching in 60 Seconds

This tool is for general awareness only and is not a diagnosis or medical advice. No data you enter here is sent anywhere; all calculations happen on your device. In an emergency, call 997.

🫁 Box breathing

Inhale 4, hold 4, exhale 4, hold 4. Helps you feel calm and focused within a minute.

👀 20-20-20 eye rest

Look into the distance for 20 seconds to relieve eye strain from screens.

🧘 Chair stretches

Five moves for the neck, shoulders, wrists, chest, and back.

Why these exercises?

Sitting for long periods in front of screens tires the eyes and tightens the neck and shoulders.
Slow, steady breathing is one of the simplest ways to ease stress in the moment.
Light movement every 30 to 60 minutes breaks up stiffness and boosts circulation.

The five stretches

Slowly tilt your head toward your right shoulder, then your left.
Roll your shoulders backward in a slow circular motion.
Extend your arm forward and gently pull your fingers back, then switch.
Clasp your hands behind your back and open your chest.
Sit up straight and gently twist your torso to the right, then to the left.

Stop immediately if you feel any pain or dizziness. If you have a neck or back injury, or heart or lung disease, consult your doctor or a physical therapist before starting. If chest pain or severe shortness of breath occurs, call 997.

You'll also see a gentle invitation to take a healthy break once a day while browsing the HealTrip website.

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Exercises while browsing