Øvelse 4 // Exercise 4

About the exercise – a breathing exercise

Tense and release is a relaxation exercise that helps you become aware of muscle tension in your body. When you tense and then release your muscles, you can learn to notice the difference between tension and relaxation. By alternating between tensing and relaxing, tension can be released more easily, and you become calmer and more relaxed in your body. The exercise can be used as a break in your day, to help with concentration and reduce restlessness in the body.

Start by standing or sitting in a comfortable position. Close your eyes if you like, and take a few deep breaths. Tighten your hands and arms as hard as you can, hold for five seconds, and then release. Feel the difference between tension and relaxation. Continue with your face, neck, shoulders, stomach, legs, and feet, one muscle group at a time. Each time you release, notice how your body feels lighter and more relaxed. When you are finished, take a few slow breaths and gently stretch your body before opening your eyes again.