Go outside and walk around .

I am on my computer too much at times and my upper back, neck and shoulders start to hurt, due to bad posture and leaning into the computer.

( apparently the computer screen should be 24 inches away from your eyes)

I take a break from computers once a week for half or sometimes the whole day just to relax with music,and going outside ( hike) with my camera to take pictures and or pluck flowers to press for some creations that I work on.

When I come back my body is all limbered up

Balance is important in ones life otherwise too much inactivity will have negative effects on one’s body.

Balance is important in ones life otherwise too much inactivity will have negative effects on one’s body.—- yeah, I’m so agree… now it is not difficult to find time to take a long time off from work, and I understand that this is not good.
Thanks for the advice!

Meditation can absolutely be done without being physical, in fact, it almost always is. I found this site for you; maybe it’ll help. I looked for something pretty simple and easy so you can just begin instead of having to learn a bunch of stuff. You don’t have to sit a certain way on the floor, you can just sit in a chair, legs uncrossed, feet on the floor, hands loosely comfortable on your thighs. I’d say, just jump in and try it. Don’t worry about being perfect. Some of the best yogis and teachers don’t get it perfect and they’ve done it for years. You can also search for youtube videos if you do better learning visually. Good luck!

https://www.wikihow.com/Meditate-for-Beginners#:~:text=How%20to%20Meditate%20for%20Beginners.%201.%20Sit%20on,chin%20as%20though%20you%E2%80%99re%20looking%20downward.%20It%20

Sounds like you are dealing with stress…causing tension in muscles and impacting your breathing. Give yourself an hour to step away. Do something you like (or maybe something you don’t!). Do something different. Go for a walk, call a friend, play with the kids or the dog…that sort of thing. Preferably something that requires a little mental usage otherwise you will be thinking about your project the whole time and you won’t get the full relief you are looking for.

Another thing to do is think about what is causing the anxiety. Not generically like “the project”, but specifics. What about the project? That it might be late and you can get into trouble? That you are unsure of your own abilities? That you have to trust to others for part of the project and you are unsure of their abilities or commitment? And when you start identifying what it is you are upset about, then think about (a) what is the worst that can happen if that thing is real and your worst fears are realized and (b) what you can reasonably do to correct the problems. I used to deal with stress all the time and realized that most of what I was stressing about was in my head. If I didn’t do something or do it on time, I might get yelled at. Have I ever been yelled at before? Yes. Did I get over it? Yes. That sort of analysis. If someone on my team worried me I’d have a talk with that person, not putting them on the spot but asking their thoughts about the project and slowly working it into a commitment from them to get something done in a given time frame. You can deal with smaller individual issues much easier than dealing with one huge knotted up ball of mess.

I use to have a very stressful job. After work at 12 midnight my guts would be in a knot. I had to go right to bed as I had to be at work in 10 hours. I just held our cat for for 5 minutes and I was calm and ready for bed.

1). A walk in Nature is my go to.
2). Another tactic for me is to talk to a close family member (usually my Mother) to talk about it or even not talk about it.
3). Sitting in the Hot Tub at night stargazing