Posted on April 23, 2026 at 02:37 pm
Feeling overstimulated can take you out of your body and trap you in your head. Whether you’re dealing with racing thoughts or feeling as if there’s too much going on around you, slowing your breathing and combining that with movement can help you release that unwanted energy, relieve stress, and return to a more balanced state.
This foundational yoga practice blends breathing and conscious transitions between poses to help you move through and move beyond sensory overload. From this point on, you’ll start letting things go more easily.
Yoga when you feel overstimulated
You will need a block or block-like support (a small set of books or hard pillows) for this practice.
Constructive break
Start on your back, with your knees bent and your feet flat on your mat. Rest your knees together with your feet about the width of the mat and your palms facing up in a constructive rest position.
Stay here for two minutes.
Windshield wipers
When you’re ready, start slowly sweeping your knees from side to side, falling your legs to the left, then to the right, then back again. Repeat this pattern of movement at least 3 times.
Supported waterfall
Point your legs back to center and grab a block. Lift your hips and slide the brace below your sacrum. Send your feet and arms skyward in a supported waterfall pose. Pause here for one breathing cycle.
Now, shake your limbs – your hands, arms, feet, and legs. The faster you move, the more freedom you have to release that excess energy.
Shake things for 30 seconds before pausing, holding your breath in, then exhaling. Slowly release your legs and arms to your mat.
Boat position
Lift your hips, remove the block, and lower yourself to the mat. Place your hands on the back of your thighs while hugging your knees toward your chest. Start by rocking up and down along your spine, pushing yourself inward Boat position With your legs raised and your arms extended forward. Your hands can remain on the backs of your thighs or you can extend them forward.
Keep your knees bent, or extend your legs straight out if you wish. Stay here for two cycles of breathing.
Cow pose
Cross your legs and rock forward into the hands and knees. Inhale as you lower your belly, lift your chin and chest, and arch your back inward Cow pose.
Cat pose
Exhale as you round your back and tuck your chin in Cat pose.
Repeat this pattern of movement 4 times while pacing your breath.
Downward facing dog
When you’re ready, go back inside Downward facing dog. Breathe here as much as you want.
Standing forward bend
Bring your hands back toward your feet to find yourself in them Standing forward bend.
Lift halfway
Inhale as you lift halfway up. Exhale as you fold forward again.
Mountain pose
Inhale your arms up toward the sky, and as you exhale bring your hands together and slowly lower them to the heart center.
Tree pose
Place your right foot on your right foot, bend your left knee, then place your left foot on your ankle, shin, or thigh. Tree pose.
Stay here for 4 cycles of breathing.
Warrior 3
Point your left knee straight ahead and take a big step forward Warrior 3. So, land with your left foot and reach your right leg directly behind you. Keep your right foot flexed as if you were pressing it into the wall behind you. Send your arms back along your sides while leaning your front body forward parallel to the mat.
Stay here for one breath.
High rush
Extend your arms forward and gently land on your back toes. Bend your arm to your front knee and raise your arms inward High rush.
Stay here for one breath.
Warrior 2
Open Warrior 2. Rotate your back foot so it’s parallel to the short edge of your mat, bend deeper into your front knee, and keep your arms parallel to the mat. Take your gaze over your front toes.
The opposite of warrior
Exhale as you flip your front palm over, then reach your front arm up, up and back, landing with your back palm on your back thigh in Reverse Warrior.
Triangle position
As you straighten your front leg, extend your front arm forward and down. At the same time, move your back arm toward the sky Triangle position.
Stay here for two cycles of breathing.
When you’re ready, go through Warrior 2, Reverse Warrior, and Triangle again. Stay in the triangle for one breath before returning to Warrior 2 and Reverse Warrior.
Half moon
This time, as you move forward on your grounded front foot, push off your back foot, extending your front hand toward the ground or block and your back hand toward the sky, opening to Half moon.
Chair position
Take a big step back and step back into Warrior 2. Place your hands at your sides and push your back foot alongside your front foot inward Chair position. Place your hands on your thighs and inhale into a cow-like position, arching your back and lifting your chest.
Exhale into cat pose, rounding your back and tucking your chin.
Repeat this pattern of movement 3 times while pacing your breaths.
Half a breath of joy
Raise your arms towards the sky. Take a deep breath and hold it.
Exhale as you lean forward and bring your arms back behind you. Repeat 3 times, shaking your arms outward as you exhale.
Come into mountain pose. Repeats Tree pose during Half a breath of joy On the other side.
closing
When you’re ready, shake it one last time. Finish in mountain pose, placing one hand on the heart and the other on the stomach. Stay here for as long as you want.
