Releasing Tension

By - karengray
06.13.22 12:28 PM
Tension builds up over time. As we go through our days, we respond emotionally (whether we are consciously aware of it or not), and sometimes those emotions feel uncomfortable, sad, or even painful. We have a tendency to push those emotions and feelings away, packaging them up neatly and ignoring them because they don't feel good. However, pushing back those strong emotions is a lot like stretching out a rubber band, increasing the tension and strain in our minds and bodies.

The longer we hang on to those stuffed-away emotions, the more the tension builds up, causing tightened muscles, aching joints, a pounding heart, sadness, anxiety, boredom, lack of focus, agitation, and depression.


Those suppressed emotions are continuously vying for our attention. When we make a habit of ignoring emotions, they build up and are more difficult to ignore. You may notice that your moods become more erratic, or that you are having a difficult time focusing. You may feel tired, irritable, or that you have emotional responses that are out of proportion to what you are experiencing. You may even eventually shut down, detach, and begin to feel hollow or empty.


There are simple strategies you can use to begin to process those emotions, relieve that tension, and take the strain off your body and mind. What will your life be like when you feel more relaxed and are able to fully access all your strengths and resources?


Releasing Tension in Your Body

Take a moment right now and start with a deep abdominal breath. Exhale slowly and pull your shoulders away from your ears. Now sit back and take a few slow, deep breaths in and out.  If it’s safe to do so, close your eyes for a moment and just allow your body to loosen.


That made a difference, didn’t it?  Repeat this short breathing exercise at regular intervals during your day to prevent and relieve tension.



The daily impact of our lives causes muscles to bunch up.  Take a few moments at the start and end of your day for some gentle stretching. Yoga, Pilates, and even just a nice, simple stretch will lengthen those muscles and help to release tension.


Releasing Tension in Your Mind

We know that our mind and body are part of the same system, and when we relieve tension in one, it has a positive effect on the other. Mental tension can contribute to physical tension, and vice-versa, so let’s look at some ways to ease that mental tension.



Abdominal breathing, when done correctly, stimulates the vagus nerve and turns off your body’s stress response, relieving tension and calming your mind. Abdominal breathing begins with pushing your stomach muscles out as you take a deep breath in. Hold that breath for just a moment, and let it out slowly as you let your stomach muscles relax.


Using abdominal breathing lets your lungs expand fully and sends a signal to your brain that it is safe to relax. 


Hypnotic Imagery

Using hypnotic imagery is like taking a short vacation in your mind. It allows you to shift your focus away from stressful thoughts that are increasing your tension, so that you can clear your mind. Adding elements of self hypnosis to your imagery accelerates the benefits and helps you to move away from unhelpful patterns.


Sit in a safe, comfortable position and take a few abdominal breaths. Let your eyes close comfortably and let yourself remember a time and place when you felt really relaxed. It might have been a vacation, or a time with family and friends, or even just relaxing on a beautiful day. Just bring to mind a time when there was nothing much to think about or worry about.


As you focus on that memory, let it become more vivid, almost as if you’re there again now, seeing it through your own eyes, hearing the sounds around you in your own ears, and feeling those great sensations in your own body. Continue to focus on that memory, bring up more and more detail so that it really is as if you are there again right now. Just enjoy those feelings for a few moments and notice as your body begins to relax and your mind begins to quiet down. After a few moments, you can take another deep breath and open your eyes.

Repeat this as often as you like and notice how you feel calmer, more centered, and clearer.


The Role of Hypnosis

Hypnosis is a lot like installing an update in your subconscious. When the operating software isn’t working as well as it could, or when a better version becomes available, the update deletes the old programming and installs the new version. Everything runs a little smoother, without you having to consciously do anything.


Your subconscious mind is your internal “operating system.” All your behaviors, reactions, habits, and everything you don’t do consciously comes from your subconscious mind. The process of hypnosis allows you to change habits, reactions, and behaviors that aren’t working for you anymore by updating your “operating system” with new patterns, reactions, and behaviors.


Tension can increase your overall stress and leave you feeling strained and worn out. Begin to practice these techniques and experience the positive changes you can create in  your life as you release tension.🍥

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