written by Rebecca-Sophia Strong
Photo by Yura Forrat
This simple yet effective routine uses mindful movement to connect with your body, calm your mind, and enhance your well-being. With these practices, you’ll feel more grounded and present, no matter where you are.
Why Movement Matters
Caring for your mental and physical health is vital, especially when dealing with anxiety. Stress and anxiety can lead to physical tension, which exacerbates mental strain. By moving and breathing intentionally, you can shift your physical state and positively influence your mental state. This practice helps release tension, improve clarity, and provides a natural way to manage anxiety.
At Strong Solutions Therapy, we integrate these mindful techniques into our Anxiety Therapy approach to empower individuals with tools that promote peace and resilience.
Preparing for Your Practice
Before starting, create a space that supports relaxation and focus:
Find a Quiet Spot: Ensure enough room to move freely without distractions.
Dress Comfortably: Wear loose-fitting clothing to allow easy movement and deep breaths.
Ground Yourself: Take a moment to set aside mental chatter and focus inward.
The Movement Sequence
1. Breathing and Grounding
Stand tall with feet hip-width apart. Close your eyes, inhale deeply through your nose, and exhale through your mouth. Raise your arms as you inhale, stretching your spine, and lower them as you exhale, releasing tension. Repeat three times, envisioning stress leaving your body with each exhale.
2. Havening Technique
Gently stroke your upper arms with your fingertips, sending calming signals to your nervous system. Repeat a mantra such as “I am calm” or “I am safe” to further soothe anxiety and reduce stress.
3. Twisting Breathwork
With hands on shoulders, inhale deeply. As you exhale, twist your torso to one side, turning your head to follow the motion. Return to center on the inhale and twist to the other side on the exhale. Repeat three times on each side. This practice relieves tension in the spine, shoulders, and neck—areas often impacted by anxiety.
4. Calming Breathwork with Elbow Movements
Stand with feet wide apart and knees slightly bent. Inhale deeply, raising your arms in front of you, and exhale while gently lowering them, as if pushing away negative energy. Repeat three times, focusing on synchronizing breath and movement.
5. Shaking It Out
Release residual tension by gently shaking your hands, arms, and legs. Imagine stress leaving your body with each movement. Take a few deep breaths as you shake, inviting positive energy to flow through you.
Ending the Practice
Conclude by standing still and noticing how your body feels. Is your breath deeper? Do you feel less tense or more grounded? Allow yourself a moment of stillness to absorb the benefits of the practice.
Incorporating Movement into Your Routine
This sequence is a quick yet powerful tool for stress relief and managing anxiety. Practice daily or whenever you feel overwhelmed to bring calm and balance into your life.
At Strong Solutions Therapy, we believe that healing happens when the mind and body work together. That’s why our Anxiety Therapy services incorporate body-based practices like this movement sequence. Whether you’re facing everyday stressors or navigating deeper challenges, we are here to support you in cultivating a life of peace and resilience.
If you want to learn more about Anxiety Therapy, click here.