In today's world, stress is more than just a mental burden. It becomes physical, embedding itself in our bodies as tight shoulders, clenched jaws, shallow breathing, or an upset stomach. Over time, this tension can feel like a constant companion, silently affecting our mood, energy levels, and overall wellbeing. However, what many don't realise is that the physical release of stress not only relieves discomfort but also dramatically shifts our emotional state, helping us feel lighter, more joyful, and more in control of our lives.

The link between stress, emotions, and the body

Our bodies are deeply intertwined with our emotional state. Stress triggers the autonomic nervous system ANS, which governs our fight-or-flight response. When we experience emotional distress, particularly when it's ongoing, the body responds by tensing muscles, quickening the heart rate, and releasing stress hormones like cortisol. This heightened state of arousal can become chronic, meaning we remain in a low-grade fight-or-flight mode even when the immediate threat or stressor is gone.This bodily tension doesn't dissipate on its own; instead, it lodges itself in various parts of the body, manifesting as tension, pain, or fatigue. Over time, this can lead to a host of physical and emotional issues, from anxiety and irritability to chronic pain and burnout.

The good news? By releasing this stuck tension, we allow the nervous system to reset, moving us from a state of stress and overwhelm to one of calm and balance. Here are five powerful practices that help release tension and stress, paving the way for emotional relief and a significant improvement in mood, energy, and life satisfaction.

1. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is a simple yet effective practice that involves tensing and then slowly releasing different muscle groups in the body. This practice not only helps identify where you're holding tension but also teaches the body how to let go of it.

Here's how to practice PMR:

• Find a quiet space and lie down comfortably.
• Starting with your feet, tense the muscles tightly for about 5-7 seconds, then release for 15-20 seconds.
• Slowly move up your body, tensing and releasing muscle groups: legs, abdomen, chest, arms, shoulders, neck, and face.
• After you've worked through the entire body, take a few moments to enjoy the sensation of relaxation.

This method helps calm the nervous system and alleviates physical tension. It also brings immediate emotional benefits, reducing anxiety and promoting a sense of well-being.

2. Vagus nerve stimulation through humming

The vagus nerve is a critical part of the parasympathetic nervous system, which controls the "rest and digest" functions of the body. Stimulating this nerve can immediately calm the body and mind, bringing us out of a fight-or-flight state.

One of the easiest ways to activate the vagus nerve is through vocalisation, such as humming or chanting. The vibrations produced stimulate the vagus nerve, which runs from the brain to the gut, reducing tension and anxiety.

Here’s how to do it:

• Sit comfortably and close your eyes.
• Inhale deeply, then exhale slowly while humming softly.
• Repeat for 3-5 minutes, allowing the vibration to relax your body.

This simple practice is incredibly effective at resetting your nervous system, especially in moments of high stress or overwhelm. The result is often an immediate feeling of calm and groundedness, which translates into a clearer, more focused mindset.

3. Grounding: Reconnecting with the earth

Grounding, or earthing, involves reconnecting with the earth’s natural energy by physically touching the ground. Whether it’s walking barefoot in the grass or simply sitting with your feet flat on the floor, grounding has been shown to reduce stress, improve mood, and balance the nervous system.

Here’s how to ground yourself:

• Step outside and find a natural surface like grass, soil, or sand.
• Walk slowly, focusing on the sensation of your feet connecting with the earth.
• As you walk, take deep breaths, letting go of tension with each exhale.
• If you can’t go outside, sit or stand with your feet firmly on the ground and imagine roots growing from the soles of your feet, grounding you.

Grounding is particularly helpful for those who feel scattered or anxious, bringing you back to the present moment and helping your body release accumulated stress.

4. Emotional release through movement

When stress and emotions get stuck in the body, movement is one of the most effective ways to release them. Physical exercise, dancing, or even shaking can help dislodge trapped tension and stimulate the release of endorphins, the body’s natural stress relievers.

Here’s how to practice shaking:

• Stand with your feet hip-width apart.
• Begin shaking your hands, arms, legs, and body, gradually increasing intensity.
• Allow yourself to shake out all the tension, frustration, or anxiety you feel. It may feel awkward at first, but embrace the freedom of movement.
• After 5-10 minutes, slow down, and come to stillness. Feel the energy buzzing through your body.

This practice is great for releasing pent-up energy and emotions, leaving you feeling lighter, refreshed, and more in tune with your body.

5. Breathwork: The 4-7-8 technique

Breathing deeply and intentionally is one of the quickest ways to regulate the nervous system. Shallow, rapid breathing keeps us in a fight-or-flight state, while slow, deep breathing signals the brain that it’s safe to relax.

Here’s how to do it:

• Inhale through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth for a count of 8.
• Repeat this cycle four times.

This method not only reduces stress but also lowers heart rate, making it ideal for moments when you feel overwhelmed. With regular practice, you’ll find that it helps reduce overall tension, improves sleep, and enhances emotional resilience.

The benefits of releasing stress from the body

Releasing stress and tension stuck in the body goes beyond physical comfort—it has profound emotional and mental benefits. As you learn to let go of stored tension, you’ll notice shifts in your mood, your ability to focus, and your overall outlook on life. 

When the body is free of tension, it allows the nervous system to function optimally. This creates space for positive emotions to emerge, such as calmness, gratitude, and joy. Over time, regularly practicing techniques like those mentioned above can help prevent stress from building up, leading to better mental clarity, improved relationships, and a more balanced life.

In a world where stress is unavoidable, learning how to release it from the body is a game-changer. By incorporating these practices into your daily routine, you can transform how you experience stress, enhancing both your physical health and emotional wellbeing.