Here are 4 calm cooling exercises to help relax your with proper breathing.
The Cross-Over Up and Down
-Cross right leg over left (left knee is straight-right knee is bent)
-Place both hands on upper thighs.
-Exhale: slowly shift hips back and slide hands down legs, pay attention to what you feel.
-Slowly come to a stop at end of range of motion; DO NOT BOUNCE
-Inhale: reverse direction slowly and come up (hips come forward as you come up) reach arms out and up to ceiling.
-Repeat 10x and switch legs.
-Stand with feet less than shoulder width apart, arms overhead
-Shift center of core and hips left, while arms reach right
-Place hands overheard for a deeper stretch
-Once you feel your range of motion switch directions.
-Repeat 10 x each direction
-Stand feet less than shoulder-width apart, hand on hips keep in mind that you are lengthening your body
-Circle hips/pelvis around feet as if you had a hula hoop moving in your mid-section.
-Advanced movement would be hands overhead.
-Repeat 10x each direction.
This movement opens the spine but you may also feel a pull in the feet.
-Place feet shoulder-width apart and extend both arms in front at shoulder with palms together
-Keep left arm rigid and both eyes on left on left hand.
-Slide right hand towards your back and if possible extend until it’s 180 degrees from left arm
-Slowly release and switch sides
-Repeat 10x each side.
Reference; IDEA Fitness Journal May 2014 A Break from Intensity, author Ryan Crandall.