How to get rid of tension in the body

We don’t always realize when we hold tension in the body. This exercise, which will take you about 7 minutes, allows you to feel the difference between tension and relaxation of the muscles.

You can use this exercise for self-help or offer it to someone next to you. If you are conducting the exercise, give the instructions slowly and in the calm tone, take your time so that the interlocutor can fully feel the effect of relaxation.

1. Close your eyes and sit straight. Place your feet on the floor and feel the ground. Put your hands on your knees.
2. When you inhale, tense certain muscles. Hold your breath, count to three. While you exhale, relax completely.
   The order in which you should tense and relax the body. You can start with the toes, then move on to the thigh muscles. Tighten your stomach by pulling it in. Make fists. Bend your arms at the elbows and press them to your upper body. Raise your shoulders up, pulling them towards your ears. Exhale. Relax.
3. Think about different parts of your body – feel how the blood moves through them. Breathe normally.
4. Slowly put your chin down to your chest and make circular movements with your head.
   Inhale the air, slowly and carefully turning your head in the circle to the right. Exhale, when you turn your head to the left and to the starting position on your chest. Now change the direction of head movement. While inhaling, turn your head to the left. Returning to the starting position (right), exhale. Repeat twice.
5. Return the head to the usual flat position. Try to feel calm in your body and thoughts.

Separately, read the link on how to cope with stress with the help of breathing.

* Based on the WHO Guide (the name of the adapted Guide is being clarified).