A Simple Practice - Release The Neck

When you feel stressed & reactive, you hold tension throughout your body, but especially in your neck. This simple practice uses gentle stretching to target and release the neck muscles, which can help ease the strain on your vagus nerve, prompting your body to relax. It’s a physical, tangible way to signal safety, helping you to soothe that stress and move out of reactivity.

If you enjoyed this technique, you might also find these helpful:
- A Simple Practice - Rhythmic Movement
- A Simple Practice - 1-2-3-4

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello.

Our neck can be one of the places that first shows signs of tension,

With our shoulders coming up towards our ears and just tense and tightness throughout the neck.

So this technique is just going to allow you to stretch and release the neck a little bit,

Which should help reduce the pressure on the vagus nerve,

Allowing your body to relax into a calm and comfortable place.

So get yourself comfortable.

You need to be sitting or standing for this one.

Allow your body just to find some stillness in the moment.

Perhaps you want to take a few deeper breaths.

And now with your head facing forward,

I just want you to tilt your right ear towards your right shoulder without turning your head.

Just allow the full side of your neck,

The left side of your neck,

To stretch and extend.

We don't want pain here,

So just go as far as comfortable so that you can feel the sensations in the left side of your neck,

Allowing it to stretch gently as you keep an eye on your breath,

Noticing as you breathe in and out and any sensations in the left side of the neck.

Beautiful.

Now gently bring your head back up to center.

Maybe give your shoulders a quick roll and just notice how that has made your neck feel on that side.

Great.

Now take your left ear to your left shoulder.

Again,

Don't turn your head.

Keep it gazing forward and don't go any further than what's comfortable.

We just want an extension in the right side of the neck,

Allowing it to release the pressure.

And again,

Notice the sensations as your neck stretches and stay connected with the inhale and exhale of your breath.

Beautiful.

Just keep that extension for a little longer,

Feeling into the right side of the neck and just bring your head back up to center.

And again,

You might want to just roll your shoulders a little bit.

Maybe turn your head from left to right and just notice how your neck feels now.

Beautiful.

I hope this has given you a little bit of space in your day,

A bit of clarity of mind and some relaxation throughout the neck and body.

Thank you so much for joining me.

Take care.