Mini movement break
Tiny movements that get you out of your head and back into your body - no equipment required
Caught doom-scrolling again or feeling stuck in a slump? A little movement can go a long way. These mini movement ideas are perfect for sneaking in quick body breaks throughout your day. Think of them as play for your grown-up nervous system (and yes, kids can join too!).
There’s no need to change clothes or roll out a yoga mat. Just pick one or two and give them a go - whether you’re in your kitchen, at your desk, or waiting for the kettle to boil. These are great for emotional regulation...
Prep
No prep needed - just yourself and a little space to move.
Play
Pick one or more from the list below and do it for a few breaths or a minute:
- Shake and wiggle
- Posture check + reset
- Stand on one leg (balance challenge)
- Arm circles (forward + back)
- Hip circles
- Power pose (feet wide, arms up or on hips, deep breath!)
- Chest isolations (move chest forward, back, side to side)
- Neck rolls
- Shoulder rolls
- Finger wiggles
- Tippy toe raises + heel lifts
Extend
Mirror challenge: Do your movements in front of a mirror and make silly faces as you go. Great with kids.
Add music: Put on one upbeat or calming song and flow through a few of the movements as a reset ritual.
Mindfulness layer: Pair each move with a slow inhale and exhale to turn it into a mini breathwork session.
