Stress triggers physical and mental tension, but mindful movement paired with intentional breathing offers a gentle way to calm the nervous system. Jonathan Relucio, a seasoned yoga and meditation teacher, shares a simple, trauma-sensitive practice to help you reconnect with your body and ease stress.
- Practice gentle movements paired with mindful breathing
- Build stress resilience through body awareness
- Learn from a trauma-informed yoga teacher
What happened
Jonathan Relucio, a trauma-informed yoga and meditation teacher with two decades of experience, has developed a calming practice to address stress and trauma. His method blends mindful movement, such as gentle stretches, with slow, intentional breathing to activate the body’s relaxation response. Starting with simple shoulder shrugs and later incorporating lateral bends, the practice invites participants to notice sensations in their bodies while releasing physical tension.
Relucio's approach is deeply informed by his own journey, having worked extensively in community organizing focused on racial justice and immigrant rights before turning to yoga as a path to healing after experiencing burnout. His background gives the practice a special sensitivity toward those carrying heavy stress or trauma, emphasizing gentle, awareness-based movements that can be done anywhere, seated or standing.
Why it feels good
When stressed, our bodies shift into a heightened alert state—heart rate quickens, muscles tighten, and our nervous system remains vigilant. Mindful breathing activates the parasympathetic nervous system, the branch responsible for rest and recovery, which helps lower heart rate and ease muscle tension. Combined with mindful movement, this practice helps bring the body back into balance, resulting in a calmer mental state and improved mood.
The method encourages slowing down and tuning in to what’s happening internally, inviting a kind of self-compassion and safety that can counteract the intensity of stress. The gentle, continuous focus on breath and the sensations of movement promotes resilience by teaching the nervous system new ways to respond to tension—not by pushing through or avoiding it, but by acknowledging and letting it soften.
What to enjoy or watch next
Try integrating this mindful movement and breathing exercise into your daily routine, especially during moments when stress creeps in. Even a few minutes can serve as a reset, allowing you to reconnect with your body and regain calm. You can do this practice seated at your desk, lying down at home, or wherever you find yourself needing a pause.
For those interested in exploring further, Jonathan Relucio offers additional teachings on healing touch, self-compassion, and managing stress through mindfulness. Listening to related episodes from the Science of Happiness podcast can also deepen your understanding of how contemplative techniques support emotional well-being and resilience.