Self-Soothing Through Movement – Physical Techniques to Discharge Tension

Movement is a powerful tool for self-soothing, as physical activity helps release stored tension and regulate stress hormones. Engaging the body mindfully can reduce feelings of anxiety, increase the production of “feel-good” chemicals like endorphins, and provide an outlet for built-up physical and mental stress. In this chapter, we’ll cover movement techniques proven to activate the body’s relaxation response, from progressive muscle relaxation to rhythmic activities like walking and gentle stretching.

By the end of this chapter, you’ll have an array of movement-based self-soothing strategies that help you release tension and calm the mind. These techniques are easy to incorporate into daily life and can provide immediate relief from stress while also building long-term resilience.

• The Connection Between Physical Tension and Anxiety

  • Anxiety often manifests physically in the form of muscle tension, particularly in the neck, shoulders, and back. Unreleased tension can perpetuate feelings of anxiety, creating a cycle of mental and physical stress.

  • Tension and the Fight-or-Flight Response: Physical tension is a natural response to stress, as muscles contract to prepare the body for action. Engaging in targeted movement techniques can help release this tension and signal to the brain that it’s safe to relax.

• Progressive Muscle Relaxation (PMR)

  • What It Is: PMR involves systematically tensing and relaxing different muscle groups, helping to release physical stress and improve body awareness.

  • Science Behind PMR: PMR has been shown to reduce anxiety by lowering heart rate and blood pressure. It also engages the parasympathetic nervous system, signalling the body to enter a state of calm.

  • How It Helps: Practising PMR helps build awareness of where you carry tension and provides a direct method to release it, reducing both mental and physical stress.

• Rhythmic Movement for Self-Soothing

  • Why Rhythm Matters: Rhythmic movement, such as walking or rocking, is calming because it promotes rhythmic breathing and a steady heart rate, both of which encourage relaxation.

  • Movement Types: Walking, gentle bouncing, or rocking are simple, rhythmic movements that stimulate the parasympathetic nervous system and promote feelings of safety and calm.

  • How It Helps: These movements can be done in everyday settings and provide immediate grounding, making them great tools for situations where you need quick relief.

• Gentle Stretching and Somatic Awareness

  • Stretching as a Tension Release: Gentle stretching releases tight muscles, especially those in areas where stress is commonly held, such as the shoulders, neck, and lower back.

  • Somatic Awareness: Practising somatic awareness—focusing on physical sensations in the body—while stretching enhances relaxation. This is a form of mindfulness that allows you to reconnect with your body and release stored tension.

  • How It Helps: Stretching combined with somatic awareness builds a sense of presence and calm, and regular practice helps prevent muscle tension from accumulating over time.

1. Progressive Muscle Relaxation (PMR)

   • What It Is: PMR involves tensing and relaxing muscle groups one by one. This method releases physical tension and promotes relaxation by focusing on each muscle group.

   • Science Behind It: PMR helps the brain distinguish between a tense and relaxed state. Studies show it’s particularly effective for reducing stress in high-anxiety situations, as it lowers cortisol levels and activates the parasympathetic nervous system.

   • How to Practice:

     • Find a comfortable position, either lying down or sitting.

     • Starting with your feet, tense the muscles for 5-10 seconds, then release and relax for 20-30 seconds.

     • Move up through your legs, abdomen, chest, arms, shoulders, neck, and face, tensing and relaxing each muscle group.

     • As you move through each group, focus on the sensation of relaxation following the release of tension.

   • Frequency: Practise PMR 2-3 times a week to reduce baseline tension and increase body awareness.

2. Rhythmic Movement – Walking and Gentle Bouncing

   • What It Is: Rhythmic activities like walking and gentle bouncing help regulate breathing and heart rate, creating a calming effect.

   • Science Behind It: Rhythmic movements help synchronise the body’s rhythms, creating a grounding effect and encouraging relaxation. Studies show that walking outdoors, particularly in nature, reduces cortisol levels and improves mood.

   • How to Practice:

     • Take a 10-20 minute walk, focusing on the rhythm of your footsteps and breathing.

     • For gentle bouncing, sit on an exercise ball or stand in place, bending your knees slightly and gently bouncing to create a rhythmic movement.

     • Pair these activities with deep breathing or mindfulness to enhance the calming effect.

   • Frequency: Incorporate rhythmic movement daily, especially in the morning or during breaks, to regulate stress and keep the mind refreshed.

3. Gentle Stretching Routine

   • What It Is: Stretching releases tension from major muscle groups, especially areas like the shoulders, neck, and lower back where people commonly store stress.

   • Science Behind It: Stretching activates the parasympathetic nervous system and promotes circulation, which reduces muscle tightness. Studies show that mindful stretching lowers stress hormones and improves body awareness.

   • How to Practice:

     • Choose 3-4 stretches that target common areas of tension, such as neck rolls, shoulder shrugs, forward bends, and lower back stretches.

     • Hold each stretch for 15-30 seconds, breathing deeply and focusing on the release of tension.

     • Pay attention to physical sensations and adjust your posture to prevent over-stretching.

   • Frequency: Practise gentle stretching once or twice a day, particularly after long periods of sitting, to maintain flexibility and release accumulated tension.

4. Somatic Awareness for Releasing Tension

   • What It Is: Somatic awareness is the practice of paying attention to physical sensations, such as warmth, tingling, or tension, without judgement. It’s a form of mindfulness that helps you connect with your body and notice where stress manifests.

   • Science Behind It: Research shows that somatic awareness reduces stress by helping the brain and body reconnect. Practising it with movement allows you to observe areas of tension, understand triggers, and release stress intentionally.

   • How to Practice:

     • Begin by sitting comfortably, closing your eyes, and taking a few deep breaths.

     • Slowly scan through your body, noticing areas of tightness, warmth, or any physical sensation without trying to change it.

     • As you identify areas of tension, practise gentle movements like neck rolls or shoulder shrugs to release it.

     • End by taking a few deep breaths, noticing any shifts in tension and focus.

   • Frequency: Practise somatic awareness for 5-10 minutes each day to become more attuned to your body and catch tension early.

1. Which areas of your body hold the most tension during stressful times?
   Reflecting on where you carry stress can help you focus on specific techniques, like PMR or stretching, to address tension in those areas.

2. How does movement affect your mental state?
   Consider how you feel emotionally after gentle movement, such as walking or stretching. This can help reinforce the mind-body connection.

3. When could you incorporate movement into your daily routine to release tension?
   Identifying specific times, like after work or before bed, can help make movement-based self-soothing a regular part of your life.

These exercises help you build a routine of movement-based techniques, allowing you to discharge tension and find calm through physical activity.

1. PMR Routine for Relaxation

   • Purpose: Regular PMR practice builds awareness of tension and helps you learn to relax specific muscle groups on command.

   • Steps:

     • Practise PMR three times a week, either in the morning to start your day relaxed or in the evening to release accumulated stress.

     • Begin with your feet and move upwards, tensing each muscle group for a few seconds before fully relaxing.

     • Pay attention to the difference between tension and relaxation.

   • Reflection: Track how PMR impacts your mental and physical state, and note any decrease in tension over time.

   2.Daily Rhythmic Movement Practice

   • Purpose: Walking or gentle bouncing daily helps regulate mood, manage energy, and reduce tension.

   • Steps:

     • Choose a rhythmic movement, such as a 10-minute walk, a gentle bounce on a stability ball, or light swaying while standing.

     • Focus on the rhythm of your movement, pairing it with slow breathing to deepen the sense of calm.

   • Reflection: Track your mood before and after rhythmic movement. Observing the difference can reinforce the habit and make it easier to rely on movement for self-soothing.

   3. Stretching and Somatic Awareness Routine

   • Purpose: Gentle stretching combined with somatic awareness helps relieve areas of tension and promotes mindfulness.

   • Steps:

     • Identify key stretches for your body, focusing on areas like the shoulders, neck, back, and legs.

     • Move slowly through each stretch, pausing to notice the sensations in each area.

     • Hold each stretch for 15-20 seconds, releasing slowly and observing how it feels to let go of tension.

   • Reflection: Note any decrease in muscle tightness or mental tension following your routine, and practise in times of high stress to directly manage physical manifestations of anxiety.

• Movement Releases Built-Up Tension: Physical movement helps discharge tension that accumulates in the body, reducing both mental and physical stress.

• Different Movements for Different Needs: PMR is ideal for deep relaxation, while rhythmic movements like walking can provide a quick release in everyday situations.

• Building Mind-Body Awareness Supports Long-Term Calm: Regular stretching and somatic awareness increase your sensitivity to early tension signs, allowing you to self-soothe before stress escalates.