Clench, clench, clench!

_{© 2008 J Jakeman Creative Commons license} 

Do you get tense when you're stressed or under pressure?

I often discover my shoulders up around my ears and full of knots and my fists clenched.

I have written before about some simple tricks I have used to help me loosen the knots.  Basically, just clenching tense muscles for a few seconds then relaxing and then clenching again before relaxing.

This has really helped me, so now I try to spend 5 minutes each day really relaxing my muscles.  I find it very helpful just before going to sleep.

I sit in a comfortable chair or lie down. Then working up from my feet I clench and relax each part of my body in turn. As I clench I breathe in and hold the breath for as long as it is comfortable and then let the breath out and as I breathe out I relax the muscles.

I start with my right leg. As I breath in I push my heel right out and my toes towards me.  As I breathe out I relax my leg and let it stay relaxed for a count of 20.  I notice immediately how relaxed it feels compared with my left leg.  

Then I do the same with my left leg, breathing in and clenching then breathing out and relaxing and staying relaxed for a count of 20.

Next I do my bottom.  Clenching as tight as I can as I breathe in.  Then relaxing as I breathe out.

Then I move onto my right arm.  Clenching my arm and fist tight, then relaxing for a count of 20. Again, I can really notice the difference between my right and left arm. Then the same for my left arm. Breathing in and clenching arm and fist, then relaxing.

Finally, I scrunch up the whole of my face as I breathe in. Then let it all relax as I breathe out.

If I do this before I go to sleep, I feel really relaxed in the morning which is a great way to start the day.

How do you like to relax?

Note to self: Notice how good it feels when you're muscles are relaxed
Did you know? When our muscles are tense our bodies release stress hormones that make our hearts beat faster and reduce our digestive function.


*If you have any history of serious injury, back problems or muscle spasms consult your doctor before trying this type of exercise which is usually known as Progressive Muscle Relaxation PMR

And relax!

I've really enjoyed taking some time recently to sit down and breathe slowly.  It's such a simple thing but it really does help me to feel both calm and energetic!

I try to fit in a few minutes of breathing practice whenever I get a chance.  At work, on the bus, doing the washing up - whenever.  

And as soon as I start I suddenly notice that my body has been all tensed up. My shoulders are hunched up by my ears.  Or I am gripping onto the bus pole for dear life.  I know south London bus drivers are a bit crazy, but they're not that bad!

I am trying to be more aware of when I am tense.  Not just when I take a few minutes to relax but throughout the day.  And when I do notice I try to "unroll" the tension.  

Curiously, I've discovered that the best way for me to do this is to relax the tense part and then to tense it back up again, hold if for a few seconds and then relax it again.

What makes you tense? Work, commuting or the everyday dramas of family life?

Note to self: Notice when you're feeling tense
Did you know? When you are tense, your blood vessels tighten and this increases your blood pressure

Relax and enjoy a quick breather:

So you know how to breathe right?
Taking it slowly
Steady as it goes
Letting it all out

So you know how to breathe, right?

What do you mean? Of course I do!

Well I didn't.  When I breathed in, I sucked my tummy right in and when I breathed out, let it back out again.  I'd got it completely the wrong way round!

"Haiku" © 2010 Julie Scott 

Apparently, I needed to breathe in through my nose and let my tummy expand and then breathe out through my mouth and let my tummy gently fall back.  

How could I be getting it so wrong all these years? Actually, I am not the only one.  Lots of us forget what we knew naturally when we were born. 

I've now discovered that breathing well is the most amazing "medicine" that can help control all sorts of conditions including high blood pressure, IBS, COPD, stress and depression.  Wow!

Note to self
Let my tummy expand as I breathe in through my nose.

Did you know?
Clinical studies have shown that breathing well can reduce blood pressure, COPD, anxiety attacks and IBS symptoms.

Enjoy more posts about breathing well:
Taking it slowly
Steady as it goes