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

Are you looking for short and 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 and mix and match to find what works for you today.

Even a 2-minute break can help you manage how you feel. All the breaks are science-based, so you can manage your body physiology with the simple tools of breathwork and gentle movement. All breaks are trauma-informed.

Note: These breaks are chosen from other sequences.

Breathwork Breaks

Simple STRETCHING & BREATHING BREAKS

Moving and Breathing Breaks

Make a Plan … If you like, choose one breath to do later when you want to change how you are feeling. Practice 3 to 5 breaths, choosing your breathing patters. A longer breath in can be energizing. A longer breath out can lower blood pressure.

2. Then choose on stretch to do.

You now have a 2-minute plan to use later or to teach someone!

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.