Mindfulness-based Stretching and Deep Breathing (MBX 12) was the primary intervention protocol for a Harvard randomized controlled clinical trial investigating the effects of mindful movement on reducing posttraumatic stress disorder symptoms in nurses.

MBX12 was found to benefit individuals with PTSD by:

• significantly reducing PTSD symptom severity in the MBX group   (P < .001), following participation in the 8-week MBX program

• cortisol levels over time between groups showed a significant difference (P < .026)

During the 8-week program, some participants reported that they experienced improved sleep, stress resilience, energy levels, and emotion regulation under stress, and a resumption of pleasurable activities that they had previously discontinued.

The MBX program can be found for free through the One Mind One Breathe webpage. Follow along to the 4-minute sequence of 12 mindful movement and deep breathing exercises. Created by Sang H. Kim, MBX-12 practice brings together mindful movement and deep breathing to create an active form of moving meditation and invigorate your internal Ki energy flow.