Small Practices, Big Impact: Three Easy Exercises to Support Staff Well-Being

Over the years, I’ve asked professionals across the criminal-legal system a simple question: What helps you recover from the stress of your work?

The answer I hear most often is, “Vacations.”

And I understand why. For many people, vacation is the only time they feel they have permission to truly rest.

Another common answer is, “The gym.” For many, it’s a place where stress has somewhere to go. Physical movement can be an incredible outlet and an important part of caring for ourselves.

I also hear from people who have never stopped to consider what their body might feel like if it weren’t operating under a constant level of stress. After years of demanding work, being “on” can begin to feel normal.

All of these responses make sense.

The work you do asks a great deal of you, and your body adapts accordingly.

Researchers who study stress and nervous system regulation describe our bodies as moving through different states depending on what we experience. Different disciplines use different frameworks to explain these patterns.

If you’re familiar with Polyvagal Theory and the work of Stephen Porges, you may recognize the states of connection (green), mobilization (yellow), and shutdown (red). If you’ve studied Dan Siegel’s Window of Tolerance, you may think of these as being within the window of tolerance (green), hyperarousal (yellow), and hypoarousal (red). In Ayurveda, similar patterns are described through the qualities of sattva (green), rajas (yellow), and tamas (red).

These frameworks come from different traditions and are not interchangeable. I share them because you may find one more relatable or meaningful than another. Regardless of the language we use, they all point toward something important: our nervous systems are constantly adapting to help us navigate our environments.

None of these states are inherently “good” or “bad.” They are simply adaptive responses. The goal isn’t to eliminate them. The goal is to develop the flexibility to return to a more balanced, connected state when the demands of life allow.

Here’s the encouraging part.

Supporting your nervous system doesn’t always require a two-week vacation, an expensive gym membership, or a complete life overhaul. While those things certainly have their place, I’ve found that small practices, repeated consistently over time, can have a meaningful impact.

So, let’s get practical.

Here are three simple practices you can begin today.

1. Straw Breathing

Inhale comfortably through your nose. Then exhale as though you’re breathing through a straw, allowing the exhale to be slightly longer than the inhale. Repeat for three to five breaths.

Lengthening the exhale may help signal safety to your nervous system and can encourage your body to settle. It’s a simple way to invite a little more balance into the moment.

One of the beautiful things about intentional breathing—and something yogis have known for thousands of years—is that the benefits extend beyond the moment you’re practicing. The more consistently you return to your breath, the more you build your capacity to respond to stress with greater steadiness.

2. Tactile Grounding

Think of this as a fidget spinner without the fanfare.

Bring the pads of your thumb and index finger together and gently rub them back and forth. See if you can notice the tiny ridges and textures of your skin.

For a few slow breaths, allow your attention to rest completely on that sensation.

Our minds spend much of the day moving from one task to the next. Bringing your awareness back to a simple physical sensation can help anchor you in the present moment. And when we’re more present in our bodies, we often feel more grounded.

3. Mind Dumping

When life feels fast, overwhelming, or mentally cluttered, try giving your thoughts somewhere to land.

Take out a piece of paper and write down everything that’s on your mind.

No organization.
No editing.
No judgment.

Write down today’s accomplishments, tomorrow’s responsibilities, unfinished conversations, worries, reminders—whatever is taking up mental space.

At the end of your shift or before bed, give yourself permission to empty your mind onto the page. Then pause and notice whether your thoughts feel just a little less tangled.

The beauty of these practices is their simplicity.

You don’t need special equipment, hours of free time, or perfect conditions. You can practice them at work, at home, or while waiting at a stoplight. (Yes, I’ve absolutely done straw breathing in traffic.)

Start with just a few minutes. If one practice resonates more than another, spend a little more time there. There isn’t a perfect way to do this.

There is only the invitation to pause.

To reconnect with yourself.

To remind your body that moments of safety, steadiness, and ease are available, even in the midst of demanding work.

Finally, I want to acknowledge something that often goes unsaid.

Your work asks a tremendous amount of you. Day after day, you show up for people during some of the most difficult moments of their lives. That kind of service matters.

Taking care of yourself is not separate from serving your community. It’s part of what allows your service to be sustainable.

You deserve the same compassion and care that you so often extend to others.

Until next time, I’m sending many blessings your way.