Breathing & recovery
Stress relief workout: a 12-minute move, loosen and breathe reset
Use it at the end of a work block, before a difficult conversation, or when you can feel tension building. Move briskly enough to breathe faster but still talk, then let everything slow down. One short bout of activity lowers anxiety a little for a while, and the session ends with the NHS breathing exercise for stress. The order and doses are ours, and the session hasn't been tested as a whole. It takes the edge off; it won't fix what's causing the stress. No floor and no kit.
Move (about 4 minutes)
- Standing march1 minBeginner · Hip flexors, Abs, Glutes · 3D demoBrisk, with your arms swingingHarder: Standing band hip flexion
- Step jack (low-impact jumping jack)2 × 30 s, with 15 s restBeginner · Hip abductors, Shoulders, Calves · 3D demoOr keep marchingEasier: Seated marchHarder: Jumping jack
- Sit to stand from a chair10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you standHarder: Bodyweight squat
Loosen (about 3 minutes)
- Thoracic rotation5 each sideBeginner · 3D demoStanding or seated, turning with the breathEasier: Side-lying open bookHarder: World's greatest stretch
- Chin tuck5 holds of 5 sBeginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
- Upper trap release20 s each sideBeginner · 3D demo
- Doorway chest opener30 s each sideBeginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
Breathe (5 minutes)
- Breath reach5 breathsBeginner · 3D demoArms rise as you breathe in and float down on a longer breath out
- Beginner · 3D demoIn for a count of up to 5 and out for up to 5, as the NHS teaches, with no holds. Keep the breaths gentle and quietEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Tips
- Short on time? Take a brisk 10-minute walk outside instead: the NHS says even a brisk 10-minute walk can clear your mind and help you relax.
- If you feel light-headed during the breathing, make the breaths smaller or go back to normal breathing.
- Stop for chest pain, severe breathlessness, or palpitations that don't settle, and call 999 (911 in the US) if they don't go away.
- This takes the edge off; it won't fix what's causing the stress. If stress is affecting your daily life, talk to a GP, and see the warning signs in our stress guide.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the stress relief workout: a 12-minute move, loosen and breathe reset take?
About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 5 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.