Inner tension
When it is calm outside and everything is clenched inside.
How it usually shows up
- Shoulders up by the ears
- Holding the breath
- Hard to relax even lying down
What is happening
Tension accumulates in the body unnoticed: in posture, jaw, belly. The mind may think everything is fine while the body stays on guard.
The shortest route goes through the body: deliberately increase the tension, then release it, and let the breath open up.
Three first steps right now
- Tense your whole body for 5 seconds and release it sharply.
- Drop your shoulders and soften your jaw.
- Three slow exhales through a slightly open mouth.
Practices that help
Every practice links to a full page with instructions and a timer.
- Deep relaxationProgressive muscle relaxationTensing and releasing muscle groups one after another.15–20 minutes
- Deep relaxationРасслабление через дыханиеМягкое удлинение выдоха как способ успокоить нервную систему.5–15 минут
- Yoga practicesСуставная разминкаПоследовательное мягкое вращение всех суставов сверху вниз.10 минут
- Energy practicesЗаземлениеПрактика возвращения веса и опоры через стопы.5–10 минут
- MindfulnessBody scan / сканирование телаПоследовательное прохождение вниманием всего тела сверху вниз.15–25 минут
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