In days of war and frequent sirens, the safe room has become for many people not only a protected space, but also an emotional space: A place where the body "listens" to danger, the mind tries to maintain routine and the family gathers together in crowding and uncertainty. In such situations, what is felt in the chest, shoulders and abdomen is not "weakness" but a basic physiological response of the body's systems that activates us in order to survive. The heart rate rises, breathing becomes shorter, muscles contract and sometimes thoughts also "race", children become restless or freeze, and adults experience alertness that continues even after returning to the living room.
The challenge in the safe room is that the body receives a signal "to prepare to act" but in practice we sit, crowd together and wait in lack of clarity and uncertainty. Thus "alert energy" accumulates that has nowhere to go and may sometimes manifest in irritability, neck and/or back pain, difficulty falling asleep, outbursts among children or a feeling of exhaustion among adults. This is exactly where the great value of simple tools from the field of physical education and psychophysiology comes in: Regulated breathing and short and adapted movement, even in a small space, may restore control to the body and the nervous system.
Physical activity helps balance stress hormones such as cortisol and adrenaline, increases the secretion of endorphins that improve mood and contributes to the activation of the parasympathetic system responsible for calming. Beyond the chemical effect, physical activity accompanied by breathing practice may strengthen the sense of control and capability which is in fact the central factor in reducing anxiety.
In a review article in which researchers reviewed a variety of clinical studies on regulated breathing practices, it was found that psychologically controlled breathing, in a slow and structured form, was associated with a significant decrease in indicators of stress and anxiety.. The findings emphasize that the effect is especially prominent when the practice is short, structured and repeatable. Similar findings were also linked in a study published in 2025, which found that practicing slow and structured breathing may reduce anxiety responses and improve emotional regulation, especially when it is a short and repeated practice.
In another review, from 2024, it emerged that physical activity, even when it is a one-time and short activity, may reduce the body's reactivity to stress in selected physiological indicators, mainly blood pressure and cortisol levels. In other words, even performing movement for a short time can help the body's systems calm down.
Exercises for the whole family in a small space
The following exercises are adapted for performing while standing or sitting, without equipment and in a small space. Recommended duration: 5–12 minutes.
1. Balloon breathing
Goal: Lowering heart rate and reducing arousal.
• Sit upright or stand comfortably.
• Inhale through the nose for 4 counts (seconds)
• Exhale slowly through the mouth for 6 counts.
• Repeat this 8–10 times in a row.
For children: Imagine that you are a balloon that inflates during the inhale and slowly empties during the exhale.
2. Muscle contraction and relaxation
Goal: Releasing accumulated muscle tension.
• Clench fists for 5 seconds and release.
• Raise shoulders for 5 seconds and release.
• Contract thighs and buttocks while sitting and release.
• Stretch feet and release.
Move between 4–6 different muscle groups.
3. Energy circle, light dynamic movement
Goal: Releasing alertness and improving mood.
Perform 30 seconds of each exercise, twice in a round:
• Walking in place with arm swings.
• Small squats (half squat).
• Opposite hand and knee touches slowly.
• Small jumps or heel raises (without jumping if there is crowding).
Adjust the intensity to the age of the participants and the space.
4. Family "mirror" game
Goal: Interpersonal connection and reducing emotional tension.
One person leads slow movements (raising a hand, shoulder rotation, body tilt) and the others imitate like a mirror. After a minute switch the leader.
Encourages attention, eye contact and laughter, important factors in emotional regulation.
5. Short stretches for prolonged sitting
Goal: Releasing load from the back and neck.
• Gently tilt the head right and left.
• Interlace fingers and raise the hands upward for a stretch.
• Rotate shoulders backward 10 times.
• Arch or round the back while sitting.
It is important to maintain slow breathing throughout the stretch.
6. Combined movement practice
Goal: Strengthening the sense of control.
Perform one minute of walking in place.
Stop, place a hand on the chest and listen to the heartbeat.
Move to one minute of balloon breathing (as in exercise 1).
Check the heartbeat again.
<br>Guiding principles for implementation in the safe room
1. Consistency is more important than intensity. It is better to do 5 minutes at every entry to the safe room than one long one-time exercise.
2. Including children increases the sense of capability.
3. Reducing stimuli (news in the background) during the practice improves the effect. The alert for leaving the safe room will arrive on the mobile phone.
4. Adjusting intensity. Do not create excessive effort or shortness of breath.
When a siren is heard and entering the safe room, first of all act calmly and responsibly according to the instructions of the Home Front Command and position yourselves safely. After closing the door and organizing, it is possible to move to a short and fixed family ritual: One minute of balloon breathing together, one minute of muscle contraction and relaxation, and then light movement in place or a short game that raises a smile. This simple sequence creates a sense of order and control, gives children and adults a clear framework, and turns the moments of waiting from quiet alertness into enjoyable activity.
It is important to remember - we may not control the security situation but we do control the response of our body. Short movement, breathing with it and a small smile between family members are simple, available and powerful tools for strengthening personal and family resilience.
And on days like these, every moment of movement and calm is a small eternity.
Prof. Ran Yanovich is the head of the Department of Physical Education and Movement at Kibbutzim College