Body work to reduce stress

Apr 04, 2022

Here are a series of exercises you can complete to help reduce physical stress in your body.


Take3- 3 stretches (30 secs each, 3x)

Take4- Box breathing

Sit comfortably.
Breathe in through your nose, counting slowly in for 4, feel the air in your lungs whilst you push your stomach out.
Pause for a count of 4.
Breathe out slowly for a count of 4, pushing your stomach in, notice the air leave your lungs and out through your nose.
Pause for a count of 4.
Repeat 4 times.

Take5- simple breathing exercise

Take8- Sensory exercise for 8 seconds each

Transport yourself in your imagination to your favourite place.
Think for 8 seconds each of what you might:


Take10- Ten second tensing and 10 second relaxing

Start by clenching your fists for 10 seconds and relax for 10 seconds.
Then tighten your arm muscles for 10 seconds and relax for 10 seconds.
Continue to tighten for 10 seconds and relax for 10 seconds the following muscles:
  • Shoulders and neck (shrug your shoulders upwards)
  • Muscles in your face (scowl)
  • Chest (breathing in and breathing out)
  • Stomach (clenching and relaxing)
  • Legs and feet (pressing on the ground and relaxing)
Just let go of tension for 10.

Take20– 20 seconds x 2

Take 20 seconds to observe this scene and be mindful, try doing this twice in the day.

Take 10,000- get your steps in

Try and walk your 10,000 steps today, it doesn’t have to be fast, even a stroll help.