The day-to-day anxieties and stress associated with COVID-19 can wreak havoc with our bodies, mentally and physically. These may cause symptoms of fatigue, gastrointestinal upset, elevated blood pressure and pulse, as well as depression, sadness and strained relationships. Dr. Elliott S. Dacher, a renowned medical expert and meditation expert, tells Newsmax that a simple breathing exercise can help calm the body and mind, and help relieve these symptoms.

"The mind, body, and spirit are a seamlessly interwoven unit," he says. "For millennia, people who have studied the workings of the mind say that there is a special relationship between breathing and consciousness."

Heather Berg, a registered yoga teacher from South Florida, has noticed that many of her clients have been experiencing headaches, back pain, and other ailments since the pandemic began.

"Whether we are sitting or laying around too much, the stress of the state of the world makes its way into our bodies, tensing joints and muscles," she says. "This is especially true if you are working from home and dealing with a multitude of stressors both from family and work obligations."

The experts recommend taking 10 minutes several times during your day to de-stress your body. Here are some exercises that can be done standing or sitting at your desk:

• Take a deep breath. Dacher says that a simple breathing technique can eliminate tension in minutes. "Take a long, slow inhale and forcefully blow out all the air through your mouth, holding your exhale as long as it's comfortable," he says. "Repeat until all the tension clears from your brain."  With regular practice, this technique becomes an instant and powerful tool to relieve stress and anxiety.
• Release tight shoulders and neck muscles. Berg says that we keep a lot of tension in upper body from all the hunching and slouching we do over our devices. Whether you are sitting or standing, this easy exercise can help. "Roll your shoulders backwards in big circles, lifting them up to your ears on an inhale and then squeezing the shoulder blades together on your exhale." Repeat five times.
• Dissolve tension in the back of the neck. Clasp your hands gently behind the base of your skull and on the inhale, keep the shoulders out wide and press your head against your hands gently. As you exhale, bring your elbows together in front of you, dropping your chin to your chest. Be sure not to lean your torso forward. Repeat three times.
• Side stretch. Ground your feet hip distance apart and reach your arms overhead, framing your face. "Now take the left hand and gently grasp the right wrist," Berg says. "Inhale as you reach up and on your exhale, gently lean the left." Push the outer edge of your right foot firmly on the ground as you lean over. Repeat on the opposite side for five breaths each side.
• Open up your hips. We hold a lot of tension in our hips, and sitting at a desk exacerbates that stress, says Berg. An easy yet powerful stretch is called the "Figure 4." Bring your right ankle over your left knee, keeping the foot flexed. If you feel that's enough sensation, stop here, but otherwise gently lean forward to enhance the stretch. Repeat on the other side, holding each leg for five breaths.