There are times when there is no breath to have or light to guide your way. Lie on the ground in your house or office and crawl on the floor to the door using only one breath. Find a window or opening to breath and continue if possible and learn to calm yourself and avoid the panic from taking over. Do the same exercise with your eyes closed from other places and find the way with your body and limbs. Keep close to the floor to avoid fire or shooting. Next do the same on your hands and feet or pushing someone with you and remember why you do what you do. Find a way.
For wrist, fist and shoulder relaxation you can stand on fists and feet with your belly up and jump backwards and forwards lifting all limbs off the ground at the same time. the same goes for moving close to the ground on your hands and feet or fists and feet as you can do so much more and rely on your alignment and coordination to get the job done. Do this and work on your relaxation and alignment as you keep from harm.