Stretch It Out: 6 Moves That Quiet the Mind and Body

Most of us carry our stress like a second skin. You might feel it clenching your jaw during your commute, settling into your shoulders after a long Zoom call, or pulsing in your lower back after scrolling through the news. We’re told to “just relax,” but rarely are we given the actual tools to do so. That’s where intentional stretching comes in—not the kind you rush through before a workout, but slow, body-aware movement that actively helps the nervous system unwind.

These underrated stretches aren’t just “feel-good” moves. They work with the body’s mechanics and its stress-response systems to create actual physiological calm. Think of them as your personal downshift button, designed to support both your emotional resilience and physical release. This isn’t yoga class in disguise or another list of generic stretches—we’re talking about practical, science-backed postures that speak directly to the knots in your muscles and the noise in your head.

1. Child’s Pose: Grounding from the Inside Out

If the body had a “reset” button, Child’s Pose might be it. Known in yoga as Balasana, this deeply introspective posture is more than just a passive rest—it's a full-body surrender. When done with intention, Child’s Pose brings your forehead to the ground, triggering the parasympathetic nervous system (your body’s natural calm mode).

The magic here lies in the gentle compression of the belly against the thighs, which slows the breath and encourages diaphragmatic breathing. That’s not just yoga-speak—it’s science-backed. Breathing deeply from the belly has been shown to reduce heart rate and lower cortisol, your main stress hormone.

What makes this pose powerful is how it shifts your awareness inward. By curling in and physically taking up less space, your nervous system feels safe enough to let go. It’s not flashy, but it's real relief.

How to try it: Kneel on the floor, big toes touching, knees wide or together. Let your torso fold forward and rest your forehead on the floor or a block. Arms can extend forward or rest by your sides. Stay for at least 1–2 minutes, breathing naturally.

2. Happy Baby: Undo the Day’s Tension (and Maybe Laugh a Little)

It looks silly. It feels weird. And it absolutely works.

Happy Baby (Ananda Balasana) is one of the most underrated restorative poses for releasing deep-seated hip tension—and let’s be real, most of us are walking around with hips tight enough to snap. Emotionally, this area is often where stress, anxiety, and even grief hang out. Stretching here creates a surprising amount of emotional release.

There’s something primal and familiar about this posture. By lying on your back and grabbing your feet like an actual baby, you're inviting your body to feel safe, supported, and… less serious. Even just smiling in the pose (seriously, try it) has been shown to trigger a relaxation response in the brain.

How to try it: Lie on your back, bend your knees, and bring them toward your chest. Hold the outsides of your feet with your hands, keeping your ankles over your knees. Gently rock side to side if that feels good. Breathe into the back of your body.

3. Wide-Legged Forward Fold With Chest Expansion: Let It All Go

This stretch is where physical tension and emotional overwhelm meet their match.

A wide-legged forward fold on its own already encourages blood flow to the brain, calms the nervous system, and stretches the hamstrings—three wins in one. But adding a chest expansion element takes it to a different level. Interlacing your fingers behind your back and letting your arms fall overhead invites the chest (a major stress storage zone) to open and release.

Posture affects mood—it's not just a saying. Studies show that upright, open postures reduce perceived stress and boost feelings of empowerment. So this gentle inversion + chest opener combo helps rebalance your physiology and your outlook.

How to try it: Stand with feet wide, hinge at the hips, and fold forward with a long spine. Clasp your hands behind your back, and let your arms stretch overhead. Don’t worry if your hands don’t touch—use a strap or towel. Relax your head and neck.

4. Seated Spinal Twist: Decompress and Digest

Spinal twists aren’t just for flexibility. They literally “wring out” the stress from your day, while stimulating digestion and circulation—both of which slow down when you’re anxious or in fight-or-flight mode.

This gentle seated twist is safe for most bodies and surprisingly effective at relieving that tight mid-back and belly tension. It's also a reset for your breath. Twists make you more aware of your breathing patterns, which are often shallow and erratic during times of stress.

Here’s something most people don’t know: stress affects your digestive system because the body redirects blood away from the gut when it’s in panic mode. Gentle twisting re-engages the digestive process and can ease bloating, tension, and that “stuck” feeling.

How to try it: Sit with legs extended or crossed. Bend one knee, place the foot outside the opposite thigh, and twist toward the bent leg. Use your opposite arm to deepen the twist gently. Sit tall as you inhale; twist a bit more on the exhale.

5. Lying Glute Stretch: Soothe the Low-Back Link

You’ve probably heard about stretching your hamstrings, but the glutes—particularly the deep piriformis muscle—are key players in managing physical stress, especially in the lower back and hips. Sitting for long hours or emotional tension can tighten this entire region, sometimes causing radiating discomfort or nerve compression.

This lying glute stretch (sometimes called a figure-four stretch) is one of the most accessible ways to unwind chronic tightness without forcing anything. It’s safe, low-impact, and deeply releasing when held for longer than a few breaths.

Interesting fact: The piriformis is one of the few muscles that connects directly to the sacrum, making it a central player in postural alignment. When it’s tight, everything from your spine to your mood can feel out of whack.

How to try it: Lie on your back, cross your right ankle over your left thigh. Gently draw the left leg toward your chest, threading your hands behind the thigh. Relax your shoulders and face as you hold. Repeat on the other side.

6. Rotational Neck Stretch: Unwind Mental Tension

Neck tension is practically a modern-day badge of honor—and not in a good way. Our heads are heavy, our screens are many, and our mental load sits squarely between our shoulders.

The neck is also connected to the vagus nerve, which plays a central role in regulating stress, mood, and digestion. Gentle rotational stretches can help stimulate this nerve and send a calming signal to the brain.

Most of us stretch our necks reactively (when it hurts), but done proactively, this can be a tool for clarity, calm, and posture. Small movements—when done slowly—have big effects.

How to try it: Sit or stand tall. Slowly turn your head to one side until you feel a stretch—don’t force it. Hold for a few breaths, then repeat on the other side. You can gently tilt the chin down or up to target different areas.

The Wellness You Can Use

• Keep your stretches quiet and slow—give your body time to respond before rushing out of the pose.
• Add one or two of these stretches to your evening routine to help signal to your brain it’s time to downshift.
• Use your breath as your built-in guide—if you’re holding your breath, you’re likely pushing too hard.
• Set a 5-minute “reset stretch” alarm mid-day instead of reaching for your phone.
• Pair your stretching with a grounding sensory cue—like soft lighting, warm tea, or calming music.

The Stretch That Sticks: Make Calm a Daily Habit

You don’t have to overhaul your lifestyle to feel better. Small, intentional movements can create real shifts in how you feel—physically, mentally, emotionally. These stretches aren’t about performance, perfection, or even flexibility. They’re invitations to check in, to soften, to allow the body to lead for once.

The world is noisy, but your nervous system doesn’t have to be. With as little as 10 minutes a day, these stretches can help you carve out calm on your terms—and that, in this busy world, is a quiet act of self-respect.

So roll out a mat, kick off your shoes, and get to know the soft side of stress relief. Your mind and body are on the same team. Let them move in sync.