What it does
This one’s a two-for-one. Resonance breathing is a slow, steady breathing pace that helps bring your nervous system into a more balanced, regulated state over time — it’s less about an instant hit of calm and more about training your baseline. Paired with the crucifix stretch, you’re doing that nervous system work while also opening through the chest and resetting posture that’s spent all day rounded forward — over the pram, over a phone, over a bench feeding a baby.
When to use it
This one’s best saved for the end of the day. After hours of carrying, feeding, bending and holding — all the postural tension that’s quietly built up — this gives your body a chance to release it, and gives your nervous system a chance to come back down to a calmer baseline before you head into the evening or off to sleep.
How to do it
1 Lie on your back on the floor, with a rolled towel or foam roller placed lengthways along your spine (from head to tailbone)
2 Let your arms fall out to the sides, into whatever position gives you the best stretch through the front of your chest — this might be straight out, or slightly higher or lower, whatever feels like an open, comfortable stretch
3 Let your body settle into the roller — you don’t need to do anything else
4 Press play on the track below and simply breathe along with the pace it sets, for the full 10 minutes — the track runs for 5 minutes, so loop it once (or set a timer for 10 minutes if it’s easier)
5 When you’re done, roll gently to one side before sitting up
🎧 Listen here:
• Apple Music: 5.5 Breaths Per Minute (https://music.apple.com/au/album/5-5-breaths-per-minute-1/1586080622?i=1586080778)
• Spotify: 5.5 Breaths Per Minute (https://open.spotify.com/track/2exB2JFQbAGnlK8yz3Sz03)
A few things to know
• The track is 5 minutes — loop it once to fill the full 10 minutes, or just set a timer if that’s simpler.
• You don’t need to force the breath or count anything yourself — just let the track guide the pace.
• If lying flat isn’t comfortable, a folded towel under your head is fine, or shortening the session to 5 minutes is still worthwhile.
• This is a great one to do most days if you can — even a few minutes adds up.
Wellness On Wellington 