Quick Stress Relief Through Breathing

We often hold stress and tension in our shoulders and neck area. This short breathing exercise helps to release tension in the moment and brings you back to the now. Julian guides you through the exercise which ends with a short awareness exercise and a gentle inner smile.

Transcript

Welcome to this quick stress relief to get back into the present moment.

At first we just easily and slowly circle our shoulders to ease our neck and the muscles in there.

Just pull them really up to your ears,

Let them fall back and down and circle further.

And really feel the stretch in the neck and the back.

And then the other way around.

So lift your shoulders and go to the front and continue to circle.

Now take a deep breath,

Raise the shoulders to your ears and sigh it all out.

Next we do with every in-breath,

We raise the chest,

We raise the head and lean it slightly backwards as much as it feels comfortable.

And with every out-breath,

You breathe out and do a round back and put your chin on your chest.

Let's begin.

Leaning backwards,

Relaxing the shoulders and going,

Breathing out.

Chest is completely inside and your chin lays on your chest.

And then you breathe in again,

Open the chest,

Open your whole upper body,

Breathe all the air in that you can and then release.

Make a round back,

Put your chin on your chest and exhale everything.

Now take the deepest breath of your day,

Breathe everything in that you can.

Do two more of those.

And whenever you feel ready,

You can also raise your arms over your head.

Take the wrists of the other hand and lean to one side.

Now switch,

Holding the wrists and lean to the other side,

Just to stretch the sides of your body.

And now come back to your natural breath.

Just observe the breath coming in through your nose and going out through your eyes.

Let your shoulders glide down,

Completely effortless.

Relax deeper and deeper into your seat.

Just notice how you feel right now.

If it feels comfortable for you,

You might want to try to put an inner smile on your face.

Now you can continue meditating or just go on with wherever you were before,

But just in a different state and maybe with a different perspective.

I wish you a nice day.

Namaste.