Years ago, when I worked in marketing and public relations for a Fortune 500 company, I would post a note on my office door: “Shh! In Meditation. Please Return in 15 Minutes.” I wasn’t sure how well it was received, but I figured if smokers could take their breaks, I should be able to take one for meditation! No one ever commented, so I assume it worked out!

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These days, many offices offer designated wellness rooms—no sticky notes required. Having a wellness room in the workplace can be a game-changer for both productivity and stress relief. These spaces have come a long way —many offering natural light, soothing music or cozy spaces decorated with calming colors. Employees are now invited to relax and recharge in spaces designed for reflection, improving our mental and physical well-being and job satisfaction.

So, how can you make the most of your workplace wellness room to improve your well-being? What mental health benefits can you expect, and more importantly, what do you DO in there? This guide will cover everything you need to know about workplace wellness rooms.

Workplace Wellness Rooms: What to Expect

More and more organizations are realizing how important it is to help employees maintain a healthy balance between work demands and mental health. That's where a wellness room comes in—it gives you a dedicated space to manage stress and anxiety before it gets overwhelming. Instead of powering through burnout, you can step into this quiet space to reset and come back feeling refreshed and more productive.

Every wellness room is unique, but often you will find common features designed to help you relax and recharge. Natural light is often a key element, creating a calming atmosphere that’s much easier on the eyes than harsh office lighting. You might experience soft, soothing music or white noise playing in the background, helping to block out distractions. The room itself is usually furnished with comfortable seating, simple décor, calming colors and quiet corners where you can retreat for a few moments of peace. A wellness room is all about providing you with a space to relax, reflect and return to your work with renewed focus.

Anything goes! Some of the most luxurious workplace wellness rooms feature light therapy to combat seasonal depression, massage chairs, comfy furniture to lie down and rest, yoga mats and meditation cushions.

Benefits Of Using Your Workplace Wellness Room

A workplace wellness room can do wonders for your mental health and greatly improve your workday experience. Take advantage of these employer-provided spaces to relax, reduce stress and anxiety, boost creativity, and recharge.

Reduce Stress and Anxiety

A wellness room offers a serene escape from the daily grind of the office. It’s like hitting the pause button on your hectic schedule, giving you a chance to clear your mind and lower your stress levels. With the best intentions, it’s hard to take a calming productivity break when you are still sitting at your desk and easily distracted by responsibilities and the pings of notifications. By taking regular breaks in a peaceful space, you can prevent burnout and improve your overall well-being and job satisfaction.

Boost Creativity

Sometimes, a change of scenery is all you need to spark a creative idea. A workplace wellness room provides a calm, distraction-free environment that’s perfect for stepping away from your usual workspace. Whether you use it for a brief meditation session or just a moment of quiet reflection, this space can help you return to your tasks with fresh perspectives and innovative ideas.

Recharge Your Batteries

A wellness room is a supportive space for relaxation to recharge throughout the day. We all hit moments when our energy is running low, and let’s face it - power naps and drooling on your desk just won’t cut it! However, an intentional relaxation break stepping way from the desk is all it takes to quickly improve your mental health and bounce back. These short breaks can make a big difference in how you feel and perform, helping you stay focused and productive all day long.

Enjoy Quiet, Personal Space

A wellness room serves as a quiet space for a variety of personal needs. This can be a salvation for introverts or empaths and others who just need a respite from noise and social stimulation (no more hiding away in bathroom stalls!). A workplace wellness room can be your serene retreat for moments of personal reflection, prayer or anything you need.

Nursing Mothers & Those With Specific Needs

For nursing mothers, a wellness room can be invaluable. Many wellness rooms offer a comfortable and private space where employees can attend to their baby’s needs without having to leave the office. A dedicated nursing area fosters a more inclusive and supportive workplace culture.

A workplace wellness room can support anyone with specific health needs who can benefit from personal space at work.

How to Use Your Workplace Wellness Space: Yes, It’s Okay To Relax At Work!

Consider Your Organization’s Workplace Wellness Culture

Heading into your workplace wellness room, it’s important to consider your organization’s wellness culture, expectations, and respect any guidelines in place. Each company may have different policies for how the space is used—time limits, scheduling or specific activities allowed (power napping?!).

Following these rules helps ensure that everyone can enjoy the room without disruption. By being mindful of the shared space, you contribute to a positive wellness culture of your workplace, respecting and encouraging the self-care of yourself and co-workers.

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Choose Your Wellness Activities.

If you are new to this, you might be wondering, “What the heck should I actually do in a workplace wellness room?”

A wellness room offers plenty of options for recharging and relaxation, but if you’re unsure where to start, here are some simple activities that can make the most of your time in this space.

Meditation & Breathwork

Meditation is one of the simpest and most effective ways to use a wellness room. Spending just 5-10 minutes in mindful meditation can significantly lower stress and anxiety levels, improve your ability to focus, and help you return to your tasks with a clearer mind. You can simply sit quietly, focus on your breathing, listen to soothing music or use a guided meditation. Taking slow, deep breaths in a peaceful environment helps regulate your nervous system, easing tension and improving mental clarity.

Here are a few of my workday recharge guided meditations to explore:

Workday Step Away From Burnout Break: A 3- or 7-minute meditation to prevent burnout.
Workday Refresh Meditation: A 6-minute invitation to step away from your work and renew.
Work Break Recharge Meditation: A 4-minute mid-workday meditation to boost you energy and focus.

Stretching

If you’ve been sitting at your desk for hours, a wellness room is the perfect place to counteract the effects of "sitting disease." This term refers to the negative health impacts that come from prolonged sitting, such as increased risk of heart disease, obesity and muscle stiffness. When we sit for too long, our muscles tighten, circulation slows and our posture suffers, which can lead to chronic pain and fatigue.

In the wellness room, gentle stretches or a short yoga routine can help relieve physical tension and improve circulation. You don’t need to change into fitness clothing and complete a sweaty workout to receive the benefits of movement at work. Simple movements you can do in your work attire like neck rolls or shoulder stretches can reduce stiffness and improve mobility. Regular stretching not only helps prevent the aches and pains that come from sitting too long, but also elevates your mood—improving mental health—and energy levels, making it easier to stay focused and engaged throughout the day.

Want More Workday Self-Care Tips: Check out my article, 20 Ways to Include Self-Care During Your Workday

Supporting Your Self-Care Habits At Work

Create a Routine For Self-Care During Your Workday

Developing a self-care routine that includes regular use of the workplace wellness space can significantly boost your daily energy, morale, productivity, creativity and overall wellbeing. By taking relaxation breaks, you’re giving yourself a chance to recharge and actively manage stress and anxiety.

An example routine: Set aside a few minutes mid-morning for meditation and/or scheduling a brief stretch break in the afternoon. These productive and serene breaks can improve your level of focus and prevent stress and anxiety from boiling over into burnout.

Set Clear, Appropriate Boundaries & Expectations

When it comes to taking self-care breaks, it’s crucial to play by your employer’s rules and understand the workplace culture. Likewise, make sure to set clear boundaries about your wellness time, so your coworkers know when you’re relaxing and recharging and when you’re available. This way, you can enjoy your breaks without interruptions and ensure that everyone respects each other's space. It’s all about finding that balance where you can take care of yourself while keeping the office running smoothly.

Workplace Wellness Rooms For Serene Self-Care That Boosts Productivity During The Workday

Whether sitting in a massage chair, stretching, relaxing with soothing music or just getting a serene escape from your fellow employees, visiting your workplace wellness room daily can improve your overall wellbeing, especially your mental health—all while boosting your productivity and job satisfaction!

If you’re looking for more guidance and community support, along with gratitude meditations to support your journey, join me at Aura, the most holistic meditation app on the market, for 30 days free.