On this episode, Nick discusses how to manage stress, tension and muscular pain through somatic exercises in order to relief the stressors of daily life and prepare your body and mind for the tasks on the job and everyday life.

Centering Breath

• Sit or lie down comfortably.

• Close your eyes and place one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, feeling your abdomen rise.

• Exhale slowly through your mouth, feeling your abdomen fall.

Continue this deep breathing for 2 minutes, focusing on the sensation of your breath.

Shoulder Rolls

• Sit or stand with your arms relaxed by your sides.

• Inhale and lift your shoulders toward your ears.

• Exhale as you roll your shoulders back and down.

Continue with slow, controlled shoulder rolls for 1 minute in one direction, then switch to the opposite direction for another minute.