Find a window. Stand at it. Two minutes.
That’s the whole thing. No breathing count, no app, nothing to get right.
Look at the furthest thing you can see and let your eyes rest there. If you’ve been on a screen all morning, your eye muscles have been locked at arm’s length for hours, and so has your attention. Distance loosens both. If there’s daylight, take it on your face — light early in the day is one of the few reliable levers you have on how well you sleep that night.
Two minutes is short enough that the part of you which objects to breaks doesn’t get a chance to object. That’s deliberate. Most people can’t take a twenty-minute pause on a Tuesday. Almost everyone can go and stand somewhere for two.
It won’t sort out your week. It will, quite often, unstick the next hour — and an unstuck hour is worth having.
If you have no window, the doorway works. So does the stairwell landing. The point isn’t the view. The point is that you moved, and that for a hundred and twenty seconds nothing was being asked of you.