The way we move impacts the power, energy, and attitude we carry throughout our lives. But the wear and tear of daily psychological stress can accumulate tension throughout our bodies which leads to a variety of health problems.

But you don’t have to let chronic stress and body tension dominate your life.

Take control of your wellness by trying these effective methods to release physical tension, promoting relaxation and recovery.

When you’re stressed, your muscles tense up, then release when the stress passes. But if you’re experiencing constant stressors, like job stress, you don’t allow the opportunity for your muscles to release. Over time, you may find it difficult to relax and may even experience physical symptoms such as:

• Headaches and migraine headaches

• Digestive problems

• Teeth grinding

• Muscle pain

• Sleep problems

Fortunately, we can take active steps to release that body tension by focusing on three primary aspects of ourselves: our body, our mind, and our breathing.

Progressive Muscle Relaxation (PMR) is a method of consciously tensing and releasing your muscles to prompt deep relaxation. It teaches you how to recognise where muscle tension is forming in your body and how to take control of the muscle.

Here’s how to start:

• Breathe in while tensing a body part (for example, squeeze your fists)

• Hold that tension for 10 seconds

• Exhale and release the muscle tension

• Wait another 10 seconds, then tense another muscle group

Gradually contract and release the muscle groups until you have moved throughout your body. Afterward, you should be left with a deep sense of relaxation.

Meditation is a method practiced for thousands of years that creates a sense of deep relaxation by calming the mind and lowering stress levels. Meditating daily can have physical and mental health benefits that include lowering blood pressure, lowering resting heart rate, improving stress management, and promoting better sleep.

There are a few different features to meditation:

• Focused attention – Focusing on one thing, like your breathing, can help remove the stressful thoughts cluttering your mind.

• Controlled breathing – Meditation may include controlled breathing which calms the body.

• Sitting comfortably – Sitting or laying in a comfortable position allows the body to relax and may release some muscular tension.

Each aspect of meditation works in different ways to promote a sense of calm and release body tension.

When we’re stressed, our breathing pattern and rate changes as a result of a fight-or-flight response. Stress may cause shallow breathing or hyperventilation. A common piece of advice is to “take a deep breath,” but breathing deeply can actually worsen the stress response.

Learning to take control of your breathing can help manage and release psychological stress by mimicking the breathing pattern of someone who is relaxed. This means gentle and even breaths in and out through the nose.

Try these techniques which aim to restore your breathing pattern:

• Abdominal breathing – Place one hand on your chest and the other on your stomach. As you breathe in through your nose, take note of how your hands move. Only the hand on your stomach should rise. Belly breathing fully engages the diaphragm so more oxygen fills your lungs.

• Timed breathing – Sit or lay comfortably. Breathe in through your nose for 4 seconds, hold that breath for 2 seconds, then release the breath for 6 seconds. Pause briefly before repeating this set.

Setting time aside each day to practice breathing exercises can play a pivotal role in slowing down your breathing and effectively managing stress. Breath control can be done alone or in combination with practices such as yoga and meditation.

Yoga is more than just stretching—it unites your body, mind, and breathing. The various yoga positions help build strength, flexibility, and balance, all while releasing endorphins (or happy hormones) that reduce stress.

Here’s a simple pose suitable for beginners to get started:

The Legs Up the Wall Pose boosts blood flow, promotes relaxation, and may help with digestive issues.

• Lie your back and head flat on the floor

• Place your legs up the wall, stretching them out straight

• Position your hips as close as you can to the wall, ensuring your tailbone is flat on the floor

• Hold this pose for up to 15 minutes

• For added comfort, you may use a mat or a pillow for your head.

Not every schedule allows for a complete yoga or exercise routine. If you only have a few minutes to spare within your active lifestyle, simple stretches like neck and shoulder rolls can also help alleviate some muscular tension while you work.

In order to live a healthy lifestyle and be our best selves, it’s important to give our bodies a chance to relax and recover. With sports recovery methods that focus on the body, mind, and breathing, like yoga, you can release the tension in your body and restore a sense of calm—and P.E Nation can help.

Dive into the world of yoga with our incredibly soft Bike Shorts or our classic Flare Leggings fit for both active and restful activities. You can also check out our stylish sports bras and comfortable, breathable tanks to curate a high-quality activewear wardrobe you can truly unwind in. Whether you're flowing through a yoga session or simply enjoying a relaxed day, our stylish and functional pieces ensure you feel as great as you look.

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Sources:  

American Lung Association. Belly Breathing.

American Psychological Association. Stress effects on the body. 

Centre for Clinical Interventions. Module 5: Reducing Physical Tension. 

Government of Western Australia Department of Health. Calming techniques - breathing training.

Healthline. Here’s How to Use Yoga For Stress Reduction.