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

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)

The Physiological Sigh to Reduce Anxiety (2:17)

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)

Moving and Breathing Breaks

Shoulder Rock’n Roll (3:08)

Seated Cat/Cow & Find a New Stretch & The ‘Anytime, Anywhere Breath’ (5:52)

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.