How To Reduce Stress at Work: Science-Backed Strategies for Success

Workplace stress doesn’t just weigh on your mind—it disrupts sleep, weakens your immune system, and lowers performance. If you’re wondering how to reduce stress at work, science shows that daily movement, breath control, and personalized data can help you stay balanced.

At Virtusan, we combine science-backed protocols with wearable tech to help you feel better and perform better. Whether you’re focused on managing stress at work, improving recovery, or simply feeling more energized, Virtusan supports you every step of the way. Without further ado, let’s jump into your guide to effective workplace stress management.

How to relieve stress at work with breathing

If you’re looking for how to relieve stress at work, start with your breath. Breathwork is a fast, effective tool for regulating the nervous system, and the Virtusan App includes science-based protocols designed to work during even the busiest days.

Physiological Sigh

Virtusan’s Physiological Sigh protocol is the fastest way to push back on stress as soon as it hits—anytime, anywhere. It’s a simple technique—two stacked inhales through the nose followed by a long exhale out of the mouth—with benefits even beyond stress reduction. It’s especially helpful before presentations, after difficult conversations, or during transitions between tasks.

Cyclic Hyperventilation

One of our latest protocols, this rapid breathing exercise instantly boosts adrenaline and alertness, so you can focus on the task at hand and leave your work at work. A word of caution—Cyclic Hyperventilation may cause lightheadedness, so be sure to do this protocol lying or sitting down, and away from water, heavy machinery, and heights.

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Walk more, move better

Physical activity is one of the most effective ways to manage stress at work. Regular movement helps your body metabolize stress hormones like cortisol and releases endorphins that naturally improve your mood.

Walking—especially aiming for 10,000 steps per day—is a low-impact, high-benefit habit. It supports cardiovascular health, boosts circulation, and provides a mental reset that makes a real difference in how you approach your day.

But walking is just the beginning.

The Virtusan App includes Physical Health protocols built around core fitness principles to support both your physical and mental health:

• Resistance Training improves muscular strength, bone density, and resilience to physical stress.
• Cardiovascular Training elevates your heart rate, increases oxygen flow, and helps regulate anxiety.
• Compound Exercises (like squats, lunges, and pushups) maximizes efficiency by working multiple muscle groups simultaneously.
• Functional Fitness focuses on movement patterns you use daily—improving posture, reducing injury risk, and supporting mobility under pressure.

These protocols are designed to fit into your schedule, whether you’re in the office, working remotely, or squeezing in a quick session between meetings.

For more ideas, check out our article on Exercises to Relieve Stress & Anxiety, which includes stretching, aerobic training, and more.

Track and manage stress with data

Managing stress at work is no longer guesswork. The Virtusan Ring gives you clear, actionable insights into how your body is doing—moment by moment and day by day.

It tracks key metrics like:

• Heart rate variability (HRV)—a reliable marker of how well your body is handling stress and recovering from strain.
• Resting heart rate—often elevated during chronic stress, poor sleep, or illness.
• Sleep duration and quality—because rest is where your body does the real repair work.

With these insights, the Virtusan App generates protocol recommendations, helping you make smarter choices around movement, mindfulness, and sleep. You’ll know when to push and when to pause—before stress leads to burnout.

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Build daily habits

Sustainable stress relief doesn’t come from occasional self-care—it comes from daily practice. At Virtusan, we focus on making wellness consistent and achievable, even in high-performance environments.

Here’s a sample routine you can build into your workday:

• Morning: 10–15 minutes of functional or resistance training to reset your posture and energize the body.
• Midday: Walking break after lunch to improve digestion, clear the mind, and keep your step count moving.
• Afternoon: 3-minute breathwork session (like the Physiological Sigh) to start grounded and focused.
• Evening: Quick check-in with your Virtusan Ring data to review how your body responded—and plan your days ahead.

These habits are quick to implement but have a lasting impact on your stress levels over days and weeks. Over time, you’ll build a nervous system and lifestyle that’s better equipped to handle workplace stress—and bounce back faster.

Final thoughts: take control of workplace stress

Stress may be part of your job—but chronic stress and burnout don’t have to be. With the Virtusan App and Ring, you’re not just reacting to stress. You’re anticipating it, responding with purpose, and recovering faster than ever before.

When you integrate science-backed protocols into your everyday routine, you don’t just survive your workday—you thrive through it.

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Walk more. Breathe better. Train smarter. Track it all—and feel the difference.