Arm Swinging with Breath
Materials Needed
Feeling
Threatened
How to Do It
Stand comfortably and begin swinging your arms forward and back in a relaxed, rhythmic motion. Coordinate this movement with your breath, inhaling as your arms swing forward and exhaling as they swing back. Focus on the sensation of movement and the rhythm of your breath.
Why It Works
Swinging your arms helps to release built-up tension and restore a sense of rhythm and flow in your body, which can counteract the rigidity and fear associated with feeling threatened.
Guided Practice
Stand comfortably with your arms at your sides. Close your eyes and take a few natural breaths, feeling the air as it moves in and out of your body. Notice the sensation of your arms resting by your sides, the weight of them, and the gentle pull of gravity. Allow yourself to be with these sensations, feeling the presence of your body in this moment.
Remain standing tall and balanced, feeling your connection with the ground. Begin to gently swing your arms back and forth, matching the movement to your breath. Inhale as your arms swing back, exhale as they swing forward. Feel the rhythm of the movement and the breath coming together, creating a flowing, harmonious motion. Notice how this feels in your body—perhaps a lightness in your arms, a soothing rhythm in your breath, or a sense of flow.
As you continue, imagine the swinging arms as a way to release any stagnant energy or emotions. Visualize any tension or stress being carried out with each exhale, leaving your body with the forward swing of your arms. You might notice familiar feelings or thoughts arising, or perhaps new insights about the connection between breath and movement. Allow yourself to explore these fully, staying present with the swinging.
Consider how this simple, rhythmic movement might help you find a sense of balance and calm. Perhaps you feel a sense of relaxation, clarity, or a new awareness of your own breath and body. Notice any insights or realizations that come up as you continue with the swinging.
When you feel ready, gently let the swinging come to a stop and take a few more deep breaths, allowing your body to relax into stillness. Notice how your body feels now—whether there is a sense of calm, flow, or perhaps a renewed connection to your own breath. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of rhythm and release. When you are ready, gently open your eyes, carrying this sense of balance and calm with you into your day.