3 Exercises to Quickly Relieve Emotional Stress
It is known that vivid feelings cause tension: in order to feel this or that emotion, one needs to strain something in the body. For example, you won’t be able to get angry if you don’t strain the diaphragm. Or you won’t be able to get scared without pulling your head into your shoulders.
It is important to know how and where your body is straining so that in acute experiences you can give yourself first aid: quickly and effectively relax your muscles – and then the negative emotion will dissolve, pass through the body and disappear.
NECK AND SHOULDERS
There are only three points in the body at which emotional stress accumulates the most. The highest is the first cervical vertebra: this is the area of attachment of the skull to the neck. A frightened man reflexively pulls his head into his shoulders. How does this happen:
the region of the first cervical vertebra closes – if you analyze this movement in detail, you can see: the neck goes forward, and the head rotates backward, as it were;
the space around the first cervical vertebra is compressed, and this provokes a downward tension. It involves the neck, shoulders, upper back.
If such stress becomes habitual, then chronic headaches develop against its background. The man got worried – his head got sick: a familiar situation? This means that the neck is already habitually straining in response to experiences and at this moment blocks the outflow of blood from the head.
How to wean the body to strain in response to emotion? No way, because it happens reflexively. Our task is to teach the body to relax the area of the first cervical vertebra after an emotional outburst. To do this, there is a simple exercise from the qigong course for the spine Sing Shen Juang.
Sit or stand with your back straight. Hands cover the lower abdomen.
Move your neck forward, turn your head backward, while the area of the first cervical region closes.
Move your neck down, your nose as if running the tip along the wall opposite.
Turn your head forward, and then relax so that it seems to hang on the base of the neck. At the same time, the neck relaxes, intervertebral spaces open.
Pull your neck up, vertebra behind the vertebra. In this case, the area of the first cervical vertebra opens and relaxes.
To get angry or even just defend our opinion, we need to tighten the diaphragm. This is a large muscle, which normally should move freely: down on the inspiration, up on the exhale. As we teach her to strain, she loses her ability to relax – and her amplitude decreases.
I suggest using the same complex of Shen Shen Juang – an exercise in rotation, which kneads, relaxes the diaphragm and deepens breathing.
Stand upright, the top of your head is up, your arms are hanging.
Imagine that the lower body is frozen, and the upper – from the solar plexus up – rotates.
Turn 45 degrees to the left, return to the center, then 45 degrees to the right.
Turn the case as far as you can without pain. Focus on the solar plexus and its projection on the back (twelfth thoracic vertebra), ask yourself the question, is it possible to relax even more during rotation.
The third part of the body that responds to almost any emotional stress is the pelvic floor. To assess how the pelvic floor responds to literally any emotion, do an experiment: try multiplying 32 by 12. Now focus on the lower abdomen. Feel the tension?
Any unusual task can cause stress at this point in the body. To relax her, we will perform a simple squat from the Sing Shen Juang complex.
Stand straight, feet wider than hips, deployed so that it is comfortable to stand.
Imagine someone pulling your knees toward your toes. And you, following this pull, a little squat. Not more than 10 cm.
Focus on the sacrum and lower back, abdomen, hip joints, and pelvic floor space, and ask yourself what other muscles can be relaxed in this position.
Get up very slowly. If you feel trembling during the lifting process, it means that the exercise was performed “excellent”.
Do a few of these squats, each time deepening relaxation.
Performing these simple exercises will quickly help at the time of a strong emotional outburst. And the regular implementation of the entire complex of Sing Shen Juang allows you to calm down and find harmony in any situation.