When you don't have time to see your massage therapist, you can use your breath to help you release tension. When under stress, your breathing typically becomes fast and shallow. You breathe from your chest instead of taking deep relaxed breaths from your abdomen. This heightens your stress and causes unwanted tension through your neck and shoulders. You can break this pattern by using deep breathing, or 'diaphragmatic breathing' as it is sometimes called. As you do this diaphragmatic breathing you will feel the tension releasing from your back, neck, shoulders, and chest. As your breathing becomes more relaxed your mind will relax and you will feel less stress and anxiety.
The following exercise may be done either in the sitting position or lying down. Focus at the center of your chest as you breathe. You may place your hand on your chest to direct your attention more completely. Repeat the sequence six to eight times.
Start by exhaling to completely empty the air from your lungs. Feel your chest drop first and then your belly.
Now inhale slowly directing the air into your abdomen. You should feel your belly start to rise.
As you continue to breathe in, your chest will also rise. When your lungs are full, hold your breath for several seconds and then slowly exhale.
Practicing several times a day when you are relaxed, will make it much easier and more 'automatic' when your stress level begins to rise.
FOCUSING ATTENTION ON A PART OF THE BODY. Close your eyes and focus your attention on any body part (i.e. left foot, right hand or solar plexus). Try and feel the area with your mind by bringing all of your attention to that area of your body. If you find your attention wandering off, return it immediately. Try to hold your attention on the chosen body part for five minutes.
COMBINING MENTAL AND PHYSICAL ACTIONS. Alternating flexing with relaxing the muscles will interrupt muscular tension reactions in the body.
Close your eyes and focus on both feet. Now tighten the feet and curl the toes until you can feel the muscles tighten - not too hard. Hold the flexed muscles 5-7 seconds. Do not hold your breath. Breathe in a relaxed manner. Now release.
Continue next to your legs, focusing on the calves, thighs and buttocks. Tighten, hold for 5-7 seconds, and release.
Next form a fist with both hands, tighten, hold, relax. Onto the arms and repeat as before.
Continue until you have tightened, flexed and released all areas and muscle groups. Notice the changes in the various body parts.
TAMING your Tension
When under stress, you become like a turtle trying to pull its head into its shell. Your shoulders round forward and lift up as your head pulls back. You may actually notice your shoulders around your ears, if your stress level is high.
The following movements, done a few times a day, can significantly help relieve the physical 'buildup' of stress in your upper body.
Do these shoulder rolls to release tension in your neck and shoulders. Lift your shoulders up toward your ears. Then slowly roll your shoulders in a big circle moving them back, around, forward and up. Repeat 3 times slowly and then reverse direction by lifting, moving them forward, down, towards the back and up towards your ears. When you have completed the 3 rotations in each direction, lift shoulders high towards your ears and hold for a count of 10 or until warmth can be felt in your neck area. Drop your shoulders quickly and take a few slow deep breaths.
Neck Rolls. Drop your head straight forward toward the floor and let it hang for a moment. Be sure to keep your back upright. You may feel a slight stretch in your neck or upper back. Then very slowly roll your head to the right. Continue until your head is tilted to the right over your shoulder as illustrated. Let your head roll back, continue the rotation toward the left shoulder, then forward. Repeat 3 times. Now reverse direction beginning forward, then rotate towards your left shoulder, back, around to the right and down and forward. Again repeat 3 times in this direction.
Massage plays an important role in helping you deal with your tension. First, it helps induce a relaxation response in your body. This reduces the common defensive body reactions including that turtle-in-the-shell action of your neck muscles. Relaxation causes your brain and nervous system to slow down and this in turn lowers the tension level of all the muscles in your body.
Secondly, with massage your muscles are pulled and stretched. This physically releases the muscle. In addition, the sensations that your muscles feel, both conscious and subconscious, give your brain information about the level of tension that exists in your muscles. This helps your nervous system to adjust your muscles to a normal level of tone.
Regular massage treatments will not only reduce your tension, but they will train your muscles to maintain a lower level of tension or to recover from tension more quickly.
One of the wonderful benefits of massage is that its effects on tension is almost instantaneous bringing more awareness of the times the body is reacting to stressful lifestyle factors or when you are sedentary for long periods.
Do these shoulder rolls to release tension in your neck and shoulders. Lift your shoulders up toward your ears. Then slowly roll your shoulders in a big circle moving them back, around, forward and up. Repeat 3 times slowly and then reverse direction by lifting, moving them forward, down, towards the back and up towards your ears. When you have completed the 3 rotations in each direction, lift shoulders high towards your ears and hold for a count of 10 or until warmth can be felt in your neck area. Drop your shoulders quickly and take a few slow deep breaths.
Neck Rolls. Drop your head straight forward toward the floor and let it hang for a moment. Be sure to keep your back upright. You may feel a slight stretch in your neck or upper back. Then very slowly roll your head to the right. Continue until your head is tilted to the right over your shoulder as illustrated. Let your head roll back, continue the rotation toward the left shoulder, then forward. Repeat 3 times. Now reverse direction beginning forward, then rotate towards your left shoulder, back, around to the right and down and forward. Again repeat 3 times in this direction.