Breathing Exercises for Relaxation and Shoulder Relief

Before You Begin: Body Check-In

This sequence of shoulder relaxation exercises and meditation can grow with you as your shoulders strengthen and your breath work advances. Please follow the time and repetition suggestions to avoid overstressing your shoulders. While doing this exercise, check in with your body to ensure you are relaxed:

• On the exhale, are your shoulders softening or staying tense?
• Is your jaw unclenched?
• Are your hands and feet relaxed?
• Are you clenching any muscles anywhere?

Setup

1. Find a comfortable place to sit or lie down on your back.
2. Begin each movement with your shoulders in a relaxed position and inhale/exhale through your nose.

Exercise 1: Forward Shoulder Rolls

• Instruction: Roll your shoulders forward while inhaling through your nose; relax them on the exhale.
• Beginner

• Move: roll forward for 3 seconds while inhaling for 5 seconds
• Relax: 7 seconds while exhaling through your nose for 5 seconds
• Repetitions: 3 times

• Intermediate

• Move: roll forward for 4 seconds while inhaling for 5 seconds
• Relax: 6 seconds while exhaling through your nose for 5 seconds
• Repetitions: 4 times

• Advanced

• Move: roll forward for 5 seconds while inhaling for 5 seconds
• Relax: 5 seconds while exhaling through your nose for 5 seconds
• Repetitions: 6 times

Exercise 2: Shoulder Shrugs

• Instruction: Shrug your shoulders up toward your ears while inhaling through your nose; relax on the exhale.
• Beginner

• Move: shrug up for 3 seconds while inhaling for 5 seconds
• Relax: 7 seconds while exhaling through your nose for 5 seconds
• Repetitions: 3 times

• Intermediate

• Move: shrug up for 4 seconds while inhaling for 5 seconds
• Relax: 6 seconds while exhaling through your nose for 5 seconds
• Repetitions: 4 times

• Advanced

• Move: shrug up for 5 seconds while inhaling for 5 seconds
• Relax: 5 seconds while exhaling through your nose for 5 seconds
• Repetitions: 6 times

Exercise 3: Backward Shoulder Rolls (Light Shoulder Blade Squeeze)

• Instruction: Roll your shoulders back as if gently trying to touch your shoulder blades while inhaling through your nose; relax on the exhale.
• Beginner

• Move: roll back for 3 seconds while inhaling for 5 seconds
• Relax: 7 seconds while exhaling through your nose for 5 seconds
• Repetitions: 3 times

• Intermediate

• Move: roll back for 4 seconds while inhaling for 5 seconds
• Relax: 6 seconds while exhaling through your nose for 5 seconds
• Repetitions: 4 times

• Advanced

• Move: roll back for 5 seconds while inhaling for 5 seconds
• Relax: 5 seconds while exhaling through your nose for 5 seconds
• Repetitions: 6 times