Shoulders
When we are tense our shoulders are commonly raised i.e. hunched. Instead, pull your shoulders down; feel the tension under your arms and up your neck. Hold that position for a moment. Then let them relax and return to a natural position (i.e. not hunched ).Head and neck
The neck muscles can only relax when they don't have to support the weight of your head - i.e. if you are lying comfortably with your head supported in a straight line with your spine, or, if you are standing or sitting, with your head balanced and looking straight ahead - neither angled to one side, nor looking up or down. Academics and people who work at desks or keyboards tend to spend a lot of time looking down, either reading, typing or writing, or looking through a microscope. So instead, try looking right up, and feel the tension in your neck; then allow your head to return to the straight ahead, balanced position.Face
There are many muscles in our face - used, of course, for speaking, eating, facial expression... This is one of the areas most likely to show tension. As with other muscle groups, it is possible to tense up and then relax these muscles. However, do not do this if you wear either contact lenses or dentures as they could be damaged. So here is an alternative method, which has the additional advantage of being less obtrusive in company. Let all expression go from your face: let your forehead become smooth, your jaw sag with your teeth just apart (though your lips may still be closed), your eyes looking straight ahead and into the distance, and not squinting. It may help you to do this if you think of a word which describes this particular expression - "vacant"; "empty"; "relaxed"; "gormless" are some possibilities! Put this particular expression on your face.Breathing
When you are tense, your breathing tends to become faster and shallower. So, allow your breathing to come from lower down in your abdomen (this doesn't mean inhaling a lot of air - rather, just a little air, but from low down) and this will help you to slow your breathing down a little (but don't actually hold your breath). Let it become gentle, easy and regular. Once it is comfortable, you may be able to slow your breathing a little more.(published with permission in writing from:http://www.counselling.cam.ac.uk)
