Using Your Upper Body to Manage Stress, Pain, and Anxiety: Simple Stretching and Mindful Breathing

Are you looking for simple ways to manage stress, pain, and anxiety? If you like, choose one break to practice. Then notice how you feel. You can practice different breaks to find what works for you today. It’s all science-based so you can manage your body physiology with the simple tools of breathwork and gentle movement. All breaks are trauma-informed.

Breathwork Breaks

Thumb to Fingertip Press  (2:43)  

Choose Your Breath and Finger Press Breath (4:08)

‘The Noticing Breath’ and ‘Feel the Breath’ (5:01)

The Anytime/Anywhere Breath and Feel the Breath (5:10)

‘The Wave Breath’ & ‘Finger Press Breath’ (3:50)

Simple STRETCHING & BREATHING BREAKS

Shoulder Rolls and Finger Stretch Breath ( 3:46)

The '1-2-3/ Shoulder Stretch/Find a New Stretch/Finger Press Breath (5:26)

Longer Breaks

The Neck & Shoulder Suite (12:18)

Final Stretch Bonus (15:20)

All breaks are from this book and are part of the GreenTREE Yoga Approach of building safety, supporting empowerment, and maintaining simplicity.

These simple stretching and breathing breaks are not medical advice. Please check with your healthcare provider if you have any questions about someone’s ability to do simple stretching and breathing.