Breath-and-Motion Expansion
Materials Needed:
To Support Feeling:
Withdrawn
How to Do It
Stand with your feet shoulder-width apart. Inhale deeply, raising your arms above your head and stretching your body as tall as possible, imagining that you’re drawing energy and connection into your body. As you exhale, slowly lower your arms and imagine spreading this newfound energy outwards, connecting with the space around you. Repeat several times, each time feeling more expansive and connected.
Why It Works
This exercise combines breath with expansive motion to help you break out of the constriction often associated with withdrawal. The physical act of expanding and contracting mirrors the process of opening up to the world around you.
Guided Practice
Find a comfortable position, either seated or standing, and take a few moments to breathe deeply.
Feel your breath soften your body and quiet your mind. Bring your awareness to your breath, noticing the natural rhythm of your inhale and exhale. As you breathe in, slowly lift your arms out to the sides, expanding them wide, as if you are opening up to embrace the space around you. Feel the stretch in your chest and shoulders, the opening of your lungs, and the expansion of your ribcage. On the exhale, slowly bring your arms back down to your sides, releasing the breath and allowing your body to relax. Imagine that each inhale fills your body with fresh, vibrant energy, while each exhale releases any tension or stress. Stay with this pattern of breath and movement, noticing how each breath guides your body to expand and contract, to open and release. Feel the sensations of your breath flowing through you, like a gentle wave moving through your body, creating a rhythm of expansion and relaxation. As you continue this practice, imagine your breath expanding beyond your body, filling the space around you with each inhale. Visualize this expansion as a soft, glowing light, radiating outward from your chest, growing with each breath. Notice any feelings or images that arise — perhaps a sense of openness, a feeling of freedom, or an image of yourself expanding into a larger space. Allow these sensations and images to deepen your experience, guiding you into a state of openness and connection. When you feel ready, gently bring your arms back to your sides, taking a few deep breaths to return to stillness. Notice how your body feels now — perhaps more expansive, more open, or simply more relaxed. Gently open your eyes, carrying this sense of breath and expansion with you into your day, feeling more attuned to your own capacity to open up and connect with the world around you.