Unwind your shoulders and neck
Note: #1-6 you can do in your office or anywhere!
Once you have a sense of these movements, you can do them in your own time, or listen to the recordings again if you wish.
There is no magic amount of time spent. The most important thing is the quality of your awareness. Giving yourself the gift of kind attention is already a significant reset of your nervous system.
(For a more in-depth version of rotating the hand, see Soft Hands and Wrists, #5 & 6.)