Meditation, Breathing & Mind-Body Practices

A complete 10-minute workout combining strength, flexibility, and endurance exercises designed for older adults.

This NIA-developed 15-minute full body workout is designed as a comprehensive, time-efficient exercise program for seniors and beginners who need a…

Four gentle flexibility exercises perfect for cooling down after a workout. Targets major muscle groups with held stretches.

Tension-type headaches and stress-related pain syndromes account for a significant portion of chronic pain presentations.

A progressive body scan meditation from VA Whole Health. Systematically brings awareness to each body area to release tension.

Guided breathing techniques specifically designed for stress relief. Part of the VA Whole Health approach to veteran wellness.

A guided breathing exercise from the VA LiveWholeHealth series. Teaches diaphragmatic and rhythmic breathing for stress reduction.

A guided meditation combining breathing with compassion-focused practice. Supports emotional regulation and chronic pain coping.

Diaphragmatic breathing — also called belly breathing — is one of the simplest self-management techniques for chronic pain.

Educational guidance on walking as an endurance exercise for older adults. Covers proper form, duration, and progression.

A complete home exercise routine from VA Gerofit program. Combines cardio, strength, and flexibility exercises for veterans of all ages.

A guided imagery meditation. Uses visualization techniques to promote relaxation and reduce chronic pain perception.

A guided relaxation and body scan meditation to help promote restful sleep. Uses progressive muscle relaxation and breathing techniques.

Healing Touch is an energy-based complementary approach for pain management, stress…

Tai Chi is a centuries-old Chinese martial art that has been adapted as a therapeutic exercise for chronic pain, fall prevention, and mind-body wellness.

This guided mindfulness session combines breathing techniques with intention-setting — a practice of consciously…

A guided walking meditation practice that combines gentle movement with mindful awareness. Promotes stress reduction and mental clarity.

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An adapted Tai Chi practice performed entirely while seated. Combines flowing arm movements with deep breathing for stress reduction.

This complete 30-minute Tai Chi routine from the VA builds on the introductory session with a full practice that combines flowing movement sequences,…

This animated VA Whole Health overview explains why movement is essential for chronic pain recovery — covering the science behind “exercise as…

Squeeze and lift the pelvic floor muscles with long holds and quick squeezes. For bladder control, women and men.

Breathe in through the nose, out slowly through pursed lips. Helps control breathlessness during activity.

Repeated side-lying movements that help the brain get used to positional vertigo (BPPV). Have a diagnosis first.

A sequence of head and body positions that moves inner-ear crystals out of the balance canal. For diagnosed BPPV only.

A quick side-to-side move on a bed that can treat BPPV vertigo. Left ear shown; mirror for the right.