A Quick Release Of Tension

This surprisingly simple technique is a physical sigh of relief for your nervous system. It's a basic polyvagal exercise that uses gentle eye movements to release stored tension from your body. Perfect for when you are feeling tight & stressed, this movement encourages your system to shift back towards a place of calm and relaxation.

If you enjoyed this technique, you might also find these helpful:
- Super Quick Check In
- Let's Quiet The Mind Together

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello.

Thank you for joining me today for this quick release of tension.

This is one of Polyvagal Theory's basics and it's a beautiful technique to just help your nervous system settle in the moment.

So,

Get yourself comfortable.

You don't need to close your eyes unless you choose to.

I want you to just start by looking over your left shoulder and then turning your head over your right shoulder.

Just notice your range of motion in your neck.

Obviously,

Don't push into any pain.

We're not trying to stretch.

We're just moving and noticing.

Just a couple of times by turning our heads.

Now,

I'd like you to gently interlace your fingers and place them behind your head.

Just cradle your head in your fingers,

In your hands.

And then,

Keeping your head still,

Looking forward if your eyes are open.

Just want you to look all the way to the right.

Just look as far as comfortable.

It can feel a bit weird not to turn your head but know that that's normal.

Just keep your head facing forward.

Look as far to the right as you can with your arms interlaced behind your head.

You're just going to stay here for 30 seconds to a minute.

I just want you to observe what's happening in your body.

Maybe there's signs of relaxation such as sighing,

Yawning,

Swallowing.

This is all good.

Beautiful.

Now,

Gently return your eyes to the center and then we're going to do it on the other side too.

So,

Once again,

Just observe your body and notice what happens.

Notice any sighs or yawns.

Any little snippets of your body just releasing some of that tension that you've been holding today.

Beautiful.

Return your eyes to center.

Allow your hands to release back down to your sides.

You might want to roll your shoulders a few times.

And then,

Curiously,

Turn your head to the left and the right,

Looking over your shoulders very gently.

Just notice if there's any change in your range of movement.

Some days there is,

Some days there isn't,

But it's nice to observe it.

Okay,

Wonderful.

That's all from me for this quick release of tension.

Thank you so much for joining me here today and I hope to see you again soon.

Take care.

Bye-bye.

Reviews

Great!! The focus on sides—did help to reduce tension. Thanks!