Your shoulders are up by your ears, your jaw is clenched and your mind is still racing through the day. When stress builds up, it can be hard to switch off. A slow stretch can be a chance to pause and let your body settle, while still working towards your goal.

Stress and your body

When you’re stressed, your muscles often tense without you noticing, especially in your shoulders, neck and back. You might also breathe faster and higher in your chest. Over a busy day, this tension can leave your body feeling tight.

Slow, gentle movement can help you notice where you’re holding tension and let some of it go.

Breathing as you stretch

Slow breathing is linked with feeling calmer. Research suggests breathing at around six breaths a minute is associated with changes in the body linked to relaxation. You could try breathing in for about four seconds and out for about six as you hold a fold.

Letting each out-breath soften the stretch a little can help your muscles relax into it, rather than tensing against it.

Why a relaxed stretch can go further

Much of the early progress in stretching comes from your nervous system getting used to the stretch. When a stretch feels safe and calm, your body is more likely to let you go a little further. Rushing or forcing it can make your muscles tighten to protect you.

A calm-down routine

You could try:

• Choosing a quiet spot and dimming the lights.
• Doing your goal video slowly, without rushing.
• Keeping a soft bend in your knees and letting your head hang.
• Finishing with a few slow breaths sitting or lying down.

Stretching in the evening, when your muscles are warm from the day, can feel more comfortable too.

Little and often

About 10 minutes a week for each area is enough to see changes in flexibility. Using your goal video as a regular calm-down moment can help both your reach and your evening.

Something to try this week

On one stressful day, try your goal video with slow breathing, breathing out a little longer than you breathe in.

What to take away

• Notice where you’re holding tension.
• Breathe slowly as you stretch, with longer out-breaths.
• Let each out-breath soften the stretch.
• Use your goal video as a regular calm-down moment.

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