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You likely have noticed the focus on stress relief in recent episodes. I’ve moved in this direction because not surprisingly, my students tell me these last few weeks have provoked a lot of anxiety. Today, I’m going to teach you another easy stress buster: the rolling breath.
I’ve taught you many stress busters in the last two-and-a-half years, but it’s been a while since I’ve explained why these stress busters are effective and how to incorporate them into your mindfulness practice. So, let’s start with a recap.
The vast majority of students who take my mindfulness courses do so because they’re looking for effective ways to manage their stress. I always reassure them they’ve come to the right place. While stress relief is not the primary goal of mindfulness practice, mindfulness is, hands down, the best way to manage stress.
The only downside is that mindfulness is a skill built with time and practice. While some people get relief right away, the biggest benefits don’t materialize until you’ve practiced for some time. Those suffering from stress or anxiety need stress relief techniques they can use in the meantime.
Luckily, there are many such techniques. I call them stress busters. They’re all easy to learn and easy to use, and can be used whenever you need them. Some of them require a little privacy, but many of them can be used stealthily, when in the company of others. The Ha Breath is my favorite stealthy stress buster. 
All the stress busters are breath-based. That is, they encourage you to pause whatever you’re doing and focus on your breath in the present moment. It is the present moment focus that brings relief from stress. Anxiety and stress are future-focused. They involve casting your mind into the future to worry about negative events and consequences. Brining your focus into the present gives you a break, and slow, gentle breathing brings a little relaxation into the body.
The rolling breath is particularly effective because it involves a little bit of gentle movement, which is helpful in bringing your focus into the present moment. Just think about it, physical movement can only happen in the present.
The rolling breath is done in a standing position. Stand comfortably with your feet shoulder width apart, feet pointing forward. Take a long, slow, gentle inhalation. As you slowly exhale, bend forward from the hips, as you would if you were touching your toes. But, you don’t need to touch your toes. It doesn’t matter how far you bend over. This is not a stretching exercise. It’s a relaxation exercise. Allow your knees to bend a little bit, or even a lot, and let your arms and hands dangle. Let your body be loose and relaxed.
Next, place your hands gently on your feet or legs wherever they land naturally and comfortably. As you inhale, return to a standing position by rolling up slowly, sliding your hands gently up the legs. Keep your chin tucked in until you’re almost all the way up. Lift your head up last. 
Hold your breath for a few seconds in the standing position. Then bend forward again as you exhale and roll up as you inhale.
You can repeat the rolling breath as many times as you like. This exercise can be done with eyes closed if your body is stable enough to do so safely. Otherwise, keep your eyes open.
That’s all there is to it. There are a number of ways to use stress busters such as the rolling breath. Use them: 

Whenever you feel tense or anxious
When you need a break
As a transition between activities; stress busters can help you let go of thoughts about the activity you just completed so you can focus more fully on the next thing you plan to do