5 Movement Techniques To Release Anxiety In Your Body

We all know that anxiety can have a gnarly affect on our physical and psychological being. When we experience anxiety, our nervous system activates the “fight-or-flight” response, preparing us to deal with perceived threats. Movement is an incredibly effective method for alleviating anxiety. Physical activity releases endorphins, which are natural chemicals in our brains that boost mood and promote a sense of well-being. These endorphins act as natural antidepressants, helping to reduce anxiety levels. In addition, movement diverts our attention away from anxious thoughts and redirects it into the present moment, interrupting the cycle of anxious rumination. Movement also connects us to our breath, promoting deeper, more relaxed breathing. So, let’s learn five movement techniques to release anxiety right now. —Rachel Fleischman

Cloud Hands

• Stand with your feet shoulder-width apart, and your legs nice and soft but rooted into the floor.
• Imagine you have a horsetail at your sacrum, pulling your weight down your body.
• Extend your arms out to the sides at shoulder height, palms facing down.
• Gently shift your weight to one leg and rotate your torso and arms in a circular motion, as if your hands are brushing past clouds.
• Take in s-l-o-w, deep breaths as you continue this gentle rotation, really enjoying the exhale. You may find your eyes want to close. Feel tension melt away.
• You may feel like – “am I doing this right?” – and the answer is; you are doing this perfectly!  Just enjoy the flow of the arms as you move through the clouds.

The Inner Smile

• Sit in a comfortable posture, with your spine supported and shoes off. Feel free to have soft music playing. It makes such a difference!
• Close your eyes and take the three biggest breaths of the whole entire day. Really exaggerate the exhales.
• Soften any holding or tension or tightness in your face. Move your mouth in a gentle smile.
• As you smile, imagine sending loving and positive energy to every part of your body, starting from your head and moving down to your toes.
• Visualize the tension and anxiety melting away with each breath and smile. Continue this visualization for a few minutes. Doing this for a count of three breaths can make a difference in your entire day!

Standing Chest Opener

• Stand tall with your feet shoulder-width apart and soften any tightness that might be in the jaw, eyes, neck or chest.
• Gently interlace your fingers behind your back, straighten your arms, and lift your hands away from your body while keeping your shoulders soft and relaxed.
• Take a few deep breaths and feel the stretch in your chest and shoulders, allowing any anxiety to release.
• Do this in the way that feels good for you – keep it gentle. Small is key. A little stretch can still make a big difference. Exhale out deeply, and feel the aaaaahhh….

Shake It Out

• Stand with your feet hip-width apart and feel your foot rooted into the floor. Now, gently begin a soft shake throughout your arms and legs. Background music is great for this.
• Open your mouth and do some nice exhales like you’re blowing out birthday candles.
• Gradually let the soft shake travel through your arms, torso, legs, and feet.
• Imagine shaking off any stress or anxiety, allowing it to dissipate as your body moves.
• In just one minute, you will feel anxiety melt away – and playfulness just might take its place!

Calming Heart Moving Meditation

• Sit very comfortably with your back straight, shoulders very easy, jaw soft.
• Place your left hand over your heart, with your palm touching your chest.
• Rest your right hand on top of your left hand.
• Close your eyes and focus on your breath, allowing it to become slow and deep.
• As you inhale, imagine drawing calm and positive energy into your heart.
• As you exhale, visualize releasing any anxiety or tension from your body. Continue this meditation for a few minutes, allowing your heart to become calm and centered.

Bonus: Choose whichever movement calls to you and please feel free to tweak it—make it yours. Usually we find one or two sequences that we can call on whenever we need. Take these sequences and really make them yours. Maybe there’s a gentle word or phrase that comes to mind. Listen to your body (it is wise!) and modify any techniques to suit your comfort level. Go for a three-minute stretch each day, and get ready to release anxiety and feel good from head to toe!

Rachel Fleischman is a Licensed Social Worker, REAT Licensed Psychotherapist, the founder of Bliss Counseling and the founder of a unique movement system called Dance Your Bliss. With over two decades of experience, Rachel works with individuals and couples and has expertise in crisis management, trust, body image, premarital and marital issues, sex therapy, depression, anxiety, life transition, and panic disorder, to name a few.