Start walking using your breath as a guide in this fashion. One step on the inhale, one step on the pause, one step on the exhale and one more on the pause after that. Let the breath start the movement and during the pause relax and note where there is excess tension. It will relax with awareness without any effort. Have a partner either throw something at you like a tennis ball or simply give a changing voice command of direction and you roll to the given side as you recieve the charge. Go up the scale with breath adding more steps per breath phase and rolling to all sides and note how you handle and the added tension and distrubution of it in you.
The drill is simple on paper but it is not easy. Go as high as you can and let the movement show you where you tense up with no need and where you can move more naturally. Relax your face and eyes and note the ever changing alignment of the hips and shoulders.