Happiness Break: A Practice In Moving Through Stress

Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress.

How To Do This Practice:

Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable.
Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment.
Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them.
Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body.
Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath.
Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your day.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

JONATHAN RELUCIO is a trauma-informed yoga and meditation teacher with 20 years of experience in community organizing, social services, training, and leadership development.

Learn more about Jonathan here: https://www.jonathanrelucio.com/

Related Happiness Break episodes:

Embodying Resilience: https://tinyurl.com/3d2ma8tw

Visualizing Your Purpose: https://tinyurl.com/mwze59jx

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Related Science of Happiness episodes:

How To Feel Better About Yourself: https://tinyurl.com/3jave7h2

What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawn

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3v9rapra

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(356)

Happiness Break: A Breathing Technique to Help You Relax

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more r...

15 Okt 8min

How to Breathe Away Anxiety

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments.Summary: In this episode of The S...

8 Okt 24min

Happiness Break: A Practice In Appreciating Your Friends

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.How To Do This Practice: Take a few deep breaths: Inhale throug...

1 Okt 9min

How Smell Shapes Memory

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.Summary: Smell is one of our most powerful...

24 Sep 26min

Happiness Break: A Meditation on the Uniqueness of Your Voice

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, h...

17 Sep 8min

How to Protect Your Brain as You Age

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.Summary: We often assum...

10 Sep 25min

Happiness Break: Tap into the Joy That Surrounds You

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.How To Do This Practice: Get comfortable a...

3 Sep 4min

Talk To A Stranger—It’s Good For You

We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety o...

27 Aug 24min