How to use Desk Relief

1. 1

   Save it to your phone first

   The best first step is to add Desk Relief to your home screen. Open it once while you're online and it quietly saves everything for offline: routines, breathing, the body map, pictures and music. It's a one time download of about 30 MB. Wait until you see Ready to use offline, then you're set.

   iPhone: open deskrelief.app in Safari, tap Share, then Add to Home Screen.

   Android: open it in Chrome, tap Install app (or the menu, then Add to Home screen).

   Need a hand? See Install Desk Relief.

2. 2

   Switch off interruptions

   Turn on Airplane mode or Do Not Disturb so no messages or calls break your session. Once Desk Relief is saved, it works fully offline, so you won't miss a thing.

3. 3

   Turn your sound on

   Check that your phone isn't on silent and the volume is up, so you can hear the music and breathing cues. On iPhone, flip the ring switch on the side (or use the Action button on newer models) so it's not on silent.

4. 4

   Find a quiet spot

   Sit somewhere comfortable, with your feet flat and your shoulders loose. A chair, a sofa, or your desk chair with the screen pushed away all work.

5. 5

   Pick what you need

   • A quick reset: choose a breathing session. A few minutes is enough to feel calmer.
   • A set of spots for one area: follow a routine, like tech neck, upper back or screen eyes. It guides you from spot to spot.
   • You know exactly where it hurts: go straight to a single relief point.
   • Explore and learn: open the Body map to find points by area. It's a handy learning tool if you're learning massage, want to massage yourself, or want to help someone else.
6. 6

   Make it yours

   Try Custom breathing. Set your own in and out counts and session length, pick a calm sound, and add gentle breath sounds to guide you.

7. 7

   Follow along

   Everything on screen guides you, so just follow along. Breathe naturally and stay relaxed. Never force a breath or strain.

   When pressing a spot, use gentle pressure only and stop if it hurts. Some spots are not suitable in pregnancy. Desk Relief isn't medical advice, so please read the Health disclaimer. For more on how to press and hold, see the Massage guide.

Questions or ideas? Email us at [email protected].