Classical breathing meditation

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This video offers instruction for a short breathing meditation, helping you to train your focus.

Where should I complete the exercise?

You can complete this exercise seated on the ground, on a pillow, or on a chair.

What equipment do I need?

You do not need anything but may want to use a pillow.

How long is the exercise?

One, three or even ten minutes of mindful breathing are already sufficient. Longer is of course great (e.g. ten minutes), but do not push yourself too hard. Most importantly: just do it!

Positive effects

You learn to focus better, so that even in critical or trying times, you can consciously decide what you want to focus on - whether on negative news or positive things.

Alternate nostril breathing

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This video offers instruction for a simple breathing technique that promotes inner and emotional balance.

Where should I complete the exercise?

You can complete this exercise seated or standing.

What equipment do I need?

None

How long is the exercise?

Three minutes are sufficient, but you are welcome to continue for five or even ten minutes.

Positive effects

Particularly during worrying times it is important to support your inner and emotional balance so that your body can relax and is not permanently in a state of “fight or flight”.

Breathing relaxation

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This video offers instruction for short breathing exercises. It focuses on your breathing, which you mindfully control to attain a state of relaxation.

Where should I complete the exercise?

It is best to complete this exercise in a quiet place with no distractions or disruptions.

What equipment do I need?

You need a yoga or fitness mat. You can also lie on a soft rug or blanket instead. You are welcome to use a pillow and a blanket to cover yourself.

How long is the exercise?

About ten minutes

Positive effects

This short exercise helps you “power down”, re-energize yourself, and unwind.

Progressive muscle relaxation

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Progressive muscle relaxation or the Jacobson relaxation technique focuses on tightening muscle groups to then better relax them. Tune in to your body and treat it to a mindful break.

Where should I complete the exercise?
It is best to complete this exercise in a quiet place with no distractions or disruptions.

What equipment do I need?
You need a yoga or fitness mat. You can also lie on a soft rug or blanket instead. You are welcome to use a pillow and a blanket to cover yourself.

How long is the exercise?

About ten minutes

Positive effects

This is a short sequence to consciously relax your muscles and let go.

Guided dreaming

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Take some time to daydream. This video takes you on a journey to the beach of your dreams. Let your fantasy run free and treat yourself to a moment of relaxation.

Where should I complete the exercise?

It is best to complete this exercise in a quiet place with no distractions or disruptions.

What equipment do I need?

You need a yoga or fitness mat. You can also lie on a soft rug or blanket instead. You are welcome to use a pillow and a blanket to cover yourself.

How long is the exercise?

About twelve minutes

Positive effects

This is a short relaxation exercise to help you “power down”, re-energize yourself, and dream yourself away somewhere else.

Upper back stretch

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This video offers instruction for a short stretching and mobilization exercise for your upper body. The exercise focuses on your thoracic spine, shoulders, and wrists. The execution of the exercises is facilitated by mindful and deep breathing.

Where should I complete the exercise?

You can complete this exercise anywhere you have enough room to roll out a mat.

What equipment do I need?

You need a yoga or a fitness mat and comfortable clothing. You can also use a soft rug or blanket instead.

How long is the exercise?

About eight minutes

Positive effects

This exercise stretches and relaxes your upper body and mobilizes your thoracic spine.

Lower back stretch

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Please note: Once you watch the video, data will be transmitted to Youtube/Google. For more information, see Google Privacy.

This video offers instruction for short stretching and mobilization exercises for your spine. The exercises focus on your lower back. The execution of the exercises is facilitated by mindful and deep breathing.

Where should I complete the exercise?

You can complete this exercise anywhere you have enough room to roll out a mat.

What equipment do I need?

You need a yoga or a fitness mat and comfortable clothing. You can also use a soft rug or blanket instead.

How long is the exercise?

About ten minutes

Positive effects

This exercise stretches and loosens your lower back, thus mobilizing a frequently strained area.