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Stand, Stretch, Breathe

After a long stretch at a desk, a few easy stretches feel good. This ritual walks you through five gentle moves, ending with slow breathing. Go only as far as is comfortable, and skip any move that does not suit your body.

4 minHeadphones optionalNothing is recorded

Mental energy4 min · 6 stepsReady

Stand, Stretch, Breathe

Play 4-min ritual

00:0004:00

Four short moves and a slow breath to break up long sitting.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Stand up00:00–00:20

    Stand with your feet about hip-width apart. Let your arms hang and wiggle your fingers.

  2. 02

    Reach up00:20–01:00

    Reach both arms overhead and stretch tall, breathing in. Lower them slowly as you breathe out.

  3. 03

    Side lean01:00–01:40

    Reach one arm overhead and lean gently to the opposite side. Breathe, then switch sides.

  4. 04

    Open the chest01:40–02:20

    Clasp your hands behind your back and lift them slightly, or just open your arms wide. Keep your neck relaxed.

  5. 05

    Hang loose02:20–03:00

    Bend your knees a little and let your upper body hang forward with your arms heavy. Come up slowly.

  6. 06

    Breathe03:00–04:00 · breathe 4-6

    Stand tall and breathe in for four, out for six. Feel your feet on the ground.

Afterwards: Try standing for your next phone call or the first few minutes of a meeting.

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