The Big X Exercise for Stress Relief
No matter what life throws our way, we always have the earth underneath us to catch us, hold us, and support our movement.
As we wrap up our "Floor is Friend" series, I want to share something powerful with you: the earth is the perfect place to surrender when times get tough. Whether you're feeling panic, fear, sadness, heaviness, or frustration, the ground will support you. And when you find joy? It's there for you to spring off of too.
Today, I'm sharing one of my favorite ways to feel more grounded and ready to take on the rest of your day.
Remember Making Snow Angels?
Have you ever made a snow angel? Or fully allowed your body to splay out on the earth—whether on sand, grass, snow, or in a lovely meadow?
I love making snow angels with my kids in winter, feeling cradled by the snow, pushing it with all parts of my body, and facing the fun challenge of getting up without mangling those swishing wings.
Today we're going to take that familiar position and use it in a new way to support your regulation, well-being, and overall body function. If you need a change, recharge, or support, I highly recommend this exercise.
Introducing "Big X Relief"
This practice helps you stretch out, take up space, and reconnect with your body's natural ability to find support from the ground.
Part 1: Finding Your Big X
Get into position:
Lie down on the floor
Open your arms and legs like you're about to create a snow angel (or imagine a starfish)
Legs straight out, a little wider than your hips
Arms on the floor above your head, a little wider than your shoulders
Settle in:
If it feels comfortable, close your eyes to focus on internal sensations
Feel your limbs on the floor, your head on the floor
Let your neck be long, chest relaxed
Let your chin float in the middle—don't lift it up
Notice your breath; if you're holding it, invite yourself to breathe
Check in with your body:
Is any place in your body clenching?
What parts are making contact with the floor? Which parts aren't?
How does it feel to take up this much space, to stretch out?
Part 2: The Reaching Sequence
Start with awareness:
Wiggle your right toes and fingers, bringing awareness to your entire right side
Wiggle your left toes and fingers, bringing awareness to your entire left side
Right side reaches:
Reach your right arm as far away from your core as possible, keeping it on the floor
Notice your right waist stretching, your left side getting shorter
Relax your arm back to starting position
Now reach your right leg as far away from your core as possible, keeping it on the floor
Notice the stretch through your right side
Relax back to center
Left side reaches:
Reach your left arm as far away from your core as possible, keeping it on the floor
Notice your left waist stretching, your right side getting shorter
Relax your arm back to starting position
Now reach your left leg as far away from your core as possible, keeping it on the floor
Notice the stretch through your left side
Relax back to center
Repeat the sequence: Do the right side (arm then leg), followed by the left side (arm then leg) three more times. Focus on the connection to your core and how different parts of your body work together, not just in isolation.
Important note: Try not to arch your back. If you need help relaxing your back, gently bring your knees to your chest in a gentle hug for a couple of slow breaths.
Part 3: Integration and Rest
Allow yourself to relax in your Big X position. If you like, you can move your legs to stretch out in front of you in line with your hips, or place your feet on the floor with knees bent, reaching toward the sky or gently falling together for support.
Simply enjoy being here. Just relax.
Why This Practice Works
The Big X position does several important things:
Creates space: When we're stressed, we often contract and make ourselves smaller. This practice invites expansion.
Grounds your nervous system: Full contact with the floor signals safety to your body.
Integrates your body: The reaching movements help you feel how your limbs connect to your core, creating a sense of wholeness.
Gives you permission: To take up space, to stretch out, to simply be supported by the earth.
Making It Accessible
If lying on the floor isn't comfortable for you due to physical limitations or other reasons, you can adapt this practice. Try sitting in a supportive chair and imagining the movements, or do a modified version standing against a wall.
The most important element is giving yourself permission to take up space and feel supported.
When to Use Big X Relief
This practice is especially helpful when you:
Need a change or reset in your day
Feel overwhelmed or stressed
Want to recharge your energy
Need to feel more grounded
Are seeking support during difficult times
Remember: no matter what's happening in your world, the earth is always there to catch you, hold you, and support your movement forward.
