These are simple, practical tools for wellbeing and resilience, drawn from my work in yoga and mindfulness for children, teens, and adults.
Each practice is an invitation. You don’t need any experience with yoga or meditation, and most take only a few minutes.
Before something stressful (a meeting, presentation, exam, or difficult conversation)
- Balloon breath (1 min) Imagine a balloon in your belly. Inhale slowly to fill it, exhale slowly to deflate it. Best for: nerves, last-minute calm. Works anywhere, even virtually.
- Ocean breath (2 to 3 min) Inhale through the nose, then exhale through the nose with a soft ocean sound at the back of the throat. Best for: steadying attention.
- The pause button (30 sec) Stop, take one slow breath, and notice how you feel before choosing your next move.
When you’re overwhelmed or your mind is racing
- Sensory counting (1 to 2 min) Name five things you see, four you hear, three you feel, and so on. Best for: anxiety, culture shock, overwhelm in a new environment.
- Bumblebee breath (5 rounds) Inhale, then hum on the exhale, feeling the vibration in your face and chest. Best for: a racing mind. Try it muted during video calls.
- Popcorn thoughts (2 to 5 min) Sit quietly and let thoughts “pop” without chasing them. Best for: busy minds before sleep or after a long day.
When tension builds in the body (screens, travel, long days)
- Shake it out (1 min) Stand and shake your hands, arms, legs, and whole body, then pause and notice what’s changed. Best for: breaks between sessions, virtual fatigue.
- Lion’s breath (3 rounds) Inhale through the nose, then open the mouth wide and exhale with a “haaa,” sticking out the tongue. Best for: jaw, face, and shoulder tension. Good for groups once everyone’s comfortable.
- Rag doll (1 min) Stand, bend forward with soft knees, and let your head and arms hang heavy. Best for: a quick reset at your desk or in a hallway.
- Self-massage (2 min) Press and knead the hands, neck, and shoulders.
When you’re depleted or burned out
- Belly and heart breath (1 to 3 min) One hand on belly, one on heart. Breathe in to expand both, out to soften.
- Legs up the wall (5 to 10 min) Lie down with your legs resting up a wall. Best for: end-of-day recovery, jet lag, long travel.
- Body scan (5 to 15 min) Lie down and move attention slowly from toes to crown, softening each area. Best for: tiredness, trouble sleeping, post-travel resets.
When you want connection (team meetings, orientations, circles)
- Back-to-back breathing (2 min) Sit back-to-back with a partner and notice each other’s breath. Best for: in-person teams, workshop openings. Not suited to virtual settings.
- Loving-kindness (5 min) Silently repeat: May I be happy. May I be safe. May I be healthy. May I be peaceful. Then offer the same wishes to someone else. Best for: homesickness, loneliness, tension with colleagues, closing a session.
When you’re carrying something heavy (guilt, resentment, a hard transition)
- Forgiveness practice (5 min) Bring to mind something you’re carrying, toward yourself or someone else. Breathe, and offer a quiet “I’m letting this go” on each exhale.
Good to know
- Go gently and stop if you feel dizzy or uncomfortable. These practices support wellbeing but are not a substitute for medical or mental health care.
- If you’re facilitating these with a group, invite rather than instruct, and let people opt out or pass.
- More practices, including guided audio, are available through my Practice Library on request.
Want a practice session for your team or program?
I offer mindful moments, workshops, and circles for educational and professional settings.
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