Stressed, tired, or feeling low on energy?
Whether you are preparing to sing, leading a choir, or looking to refresh your team after hours sitting at a desk, these five performance-inspired physical warm-up techniques will help release physical tension, lower stress levels, and boost your mood in minutes.
Members of a Starling Arts workshop enjoy a power pose
Physical movement and intentional breathing directly engage the nervous system. By incorporating these simple exercises into your daily routine or workshop starters, you can quickly transition from feeling overwhelmed to calm, focused, and energized.
1. The 'Shake It Off' Reset
How to do it: Get your feet, hands, and limbs shaking. Flick your fingers as if flicking away water droplets, and let your body loosen up completely.
Why it works: Physical shaking is a natural mechanism to discharge excess cortisol and nervous tension. It breaks up static posture after long periods of sitting, stimulates circulation, and instantly revitalizes a tired body. Bonus: Turn on a fast-paced track to turn it into a full-body movement break!
2. 'Chew the Gum' Jaw Release
How to do it: Begin a gentle chewing motion as if chewing a piece of gum. Gradually exaggerate the movement, imagining the gum is expanding into a massive jaw-stretching 'gobstopper'. Finish by gently letting your mouth drop open and relaxing the muscles.
Why it works: The jaw (specifically the temporomandibular joint) holds an immense amount of physical stress. Releasing tension in the jaw muscles triggers a relaxation response across the face, neck, and shoulders while improving vocal resonance.
3. The Power Pose & Smile
How to do it: Stand tall, spread your arms wide to your sides with palms facing upward, tilt your chin slightly up toward the ceiling, and smile broadly. Hold this pose for 10–15 seconds while breathing deeply.
Why it works: Mind-body feedback loops are powerful. Opening your chest and posture counteracts slouching, while smiling signals the brain to release endorphins, boosting confidence and mood almost instantly.
4. The 'Running Man' Adrenaline Release
How to do it: March, dance, or jog lightly on the spot for 30–60 seconds, swinging your arms in rhythm.
Why it works: Unused adrenaline from stress or anxiety can leave you feeling restless or hyper-vigilant. Rhythmic physical exertion metabolises adrenaline, shifting nervous energy into constructive focus, motivation, and mental clarity.
5. Self-Hugs and Chest Openers
How to do it: Wrap both arms around your chest in a deep self-hug while inhaling deeply. As you exhale, drop your arms back to your sides. On the next breath in, clasp your hands gently behind your back to open the chest, then release on the exhale. Repeat three times, pairing each breath with a positive intention for your day.
Why it works: Gentle pressure on the torso combined with chest-opening stretches stimulates the vagus nerve, lowering heart rate and promoting deep diaphragmatic breathing.
De-Stress with Starling Arts Wellbeing Workshops
Looking to bring stress-busting singing and movement sessions to your workplace, school, or local community?
At Starling Arts, our workshops blend vocal exercises, breath work, and movement to support mental wellbeing, foster connection, and build team cohesion.
Contact us to book a Workplace or Community Session