In busy days breathing tends to become shallow, and you may notice tension in your shoulders. This guide introduces simple flows that move arms and back with slow breathing, for mornings, evenings, or work breaks. Moments of aligned breath and movement can help you aim for a calmer mind.

Recommended for: For people who find it hard to stay relaxed when busy.

- Basics of slow breathing

- Arm-opening movement

- Back-loosening flow

- One-minute work-break version

- Quiet pre-sleep flow

- Notes on counting breaths

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice, diagnosis or treatment. Please consult a professional if you have health concerns.