As a physical therapist, I see many people walk into the clinic this time of year feeling tight, tense, and worn down from holiday demands. Even when the season is joyful, the extra tasks, travel, and disrupted routines can push our bodies into "fight or flight" mode. When this happens, muscles stiffen, breathing becomes shallow, and stress lingers longer than it needs to. With a few simple daily exercises, you can help your body shift back toward the parasympathetic nervous system—the calm, restorative state that allows you to breathe easier and feel more grounded.

Here are three gentle, effective exercises you can try at home. Aim for about 10 to 20 repetitions of each to feel the most benefit:

  1. Diaphragmatic Breathing
    Sit or lie comfortably with one hand on your ribcage and the other on your abdomen. Slowly inhale through your nose, letting your belly rise into your hand, then exhale softly through your mouth as your belly falls. This deeper, slower breathing pattern stimulates the vagus nerve, which plays a major role in activating the parasympathetic nervous system. As the vagus nerve is engaged, heart rate slows, muscle tension decreases, and your body shifts into a calmer state.
  2. Thoracic Extension Over a Towel Roll
    Sit in a chair with a rolled towel placed horizontally across the mid-back area between you and the chair. Support the base of your neck with your hands and gently lean your upper body backward over the towel, letting your chest open and your shoulders relax. Move slowly into a comfortable stretch and return to neutral. This exercise helps counteract the rounded posture that stress often creates and encourages fuller, easier breathing.
  3. Gentle Neck Mobility
    Sitting tall, slowly rotate your head to the right and left, then gently bring your ear toward each shoulder—keeping the motions small and pain-free. Stress frequently manifests in the neck and shoulders, and these movements help loosen tight muscles while reinforcing calm breathing patterns. Because the vagus nerve passes through the neck, this gentle mobility work can indirectly support relaxation as well.

Even just a few minutes a day of intentional movement can make a meaningful difference during a busy season. These small practices help your body feel lighter, calmer, and more resilient so you can enjoy the holidays with less tension and more ease. If you ever feel unsure about an exercise or need more personalized support, your physical therapy team is always happy to help. Happy Holidays!