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: 

  1. Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable.
  2. Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment.
  3. Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them.
  4. 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.
  5. 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.
  6. 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

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