Radiance Basden 的11分钟伸展与呼吸练习：温和放松身心

Published November 10, 2026 10:56AM

Radiance Basden is a certified yoga teacher and passionate advocate for stress reduction, mental resilience, and restorative wellness. Here, she guides readers through a gentle movement and breathwork practice that’s even better when done outside. 

It’s a beautiful day to breathe on purpose.

Incorporating grounding practices—including breathing exercises, yoga, and mindful stretching—into your daily routine is one of the the simplest ways to teach your body that it’s okay to relax.

If you have the opportunity to do this sort of breathwork outdoors, the experience can be even more beneficial. When I need to regain my equilibrium, I spend time in nature. After all, outdoor spaces are scientifically proven to soothe your system. Listen to the sounds, notice the world around you, breathe in the fresh air, and embrace the power of simple movements done with intention. You’ll be surprised by how quickly you can come back to yourself.

11-Minute Breathing Exercises and Stretches

Begin in a comfortable seat, preferably on the edge of something supportive, whether a chair, couch, bench, even a rock. Place your feet flat on the ground. Both before you start and throughout your practice, check in with yourself and make sure that your shoulders, face, and hands are relaxed.

Humming Breath

Rest your hands on your knees—palms facing up to receive energy, facing down for extra grounding. If you feel called to do so, gently close your eyes. Start with 3 deep breaths, slowly inhaling through your nose, slowly exhaling through your mouth.

Now, it’s time to bring in humming breath. Inhale through your nose, and as you exhale, make a humming sound. Continue to hum for the entire length of your exhalation, however long that might be.

Repeat this 5 times or however many you’d like.

Deep Breathing

Take 3 deep breaths, allowing yourself to sit in stillness while mentally checking in with your body.

Can you still feel the vibrations of your humming?

Hip Circles

Make sure your feet are planted about shoulder’s-width distance apart. When you’re ready, begin to move through some hip circles. Circle toward the right, leading with your shoulders and guiding your torso forward, around, and back.

Take 8 circles in one direction.

When you’re ready, switch directions and enjoy 8 more circles.

As you move through your hip circles, pay attention to any parts of your body that feel particularly tense or tight and spend some time there. Pause to rock, deepen your stretch, or bring in whatever movement or breath you might need to relax the area.

Seated Cat-Cow

Next, embody your breath with a seated flow through Cat-Cow. With your inhalation, arch your back and lift your chin toward the sky, bringing your hands to rest on the sides of your hips in a seated variation of Cow Pose.

With your exhalation, round your spine and tuck your chin and bring your hands to rest on the front of your knees in a seated variation of Cat Pose.

Repeat this pattern of movement 10 times, moving with the pace of your own breath.

Seated Forward Bend

With your next exhalation, clasp your hands and extend your arms forward in a variation of Seated Forward Bend.

Take 1 full breath here before inhaling your arms up to the sky and exhaling them down at your sides.

Breath of Joy Variation

Stand up and prepare for a variation of Breath of Joy. Inhale through your nose to throw your arms up overhead, taking a slight backbend in the process.

Exhale through your mouth, making a whooshing sound. Bend forward, bend your knees, and throw your arms back behind you.

Repeat this pattern of movement for 1 full minute.

Mountain Pose

With you next exhalation, come into Mountain Pose. Stand tall here for 5 cycles of breath through your nose.

Now, for your last bit of breathwork, take 3 more slow breaths, inhaling through your nose and exhaling through your mouth.

Linger here for as long as you’d like.