Bad habits are difficult to break. Be patient but persistent.
Many people will tense their jaw without realizing they are doing it.
Take the time at least once a day to focus on the muscles in your face, neck, and elsewhere so that you can get rid of tension before it causes pain or discomfort. By focusing on specific parts of your face and body, progressive relaxation can both increase your awareness of your body’s stress and help you get rid of it, simultaneously. Extend the benefits of this by moving beyond your face, head, and neck to your whole body.
Use gentle, circular motions in each area of your face and avoid pushing too hard or it may become uncomfortable. Apply a warm washcloth to your skin or take a hot shower before massaging your face for additional relaxation.
Unwilling or unable to pay for a spa treatment? Ask a friend, partner or family member if they can give you a facial massage. One drawback to this approach is that you won’t learn how to relax the muscles on your own so the effects will short-lived.
By tightening and stretching the muscles in your jaw and face, you are training them to relax. Unlike progressive relaxation, this exercise can be done anytime and anywhere (as long as you don’t mind making funny faces to those around you. )
This can also help stretch the muscles in your throat and neck.
Stretch your tongue inside your mouth as well by pushing it against the inside of your cheeks on either side and bending it outwards while you push against your top and bottom teeth.
For an inverse stretch, suck your cheeks inwards while holding your lips together.
If you have difficulty with this, try breathing deeply through your nose as you watch yourself in a mirror and concentrate on noticing the movements your nostrils make.
Relaxed breathing. Deep, calm, and rhythmic breathing can help you calm your body and your mind. Comfortable body position. If sitting in a cross-legged position isn’t your cup of tea, you can choose to lie down or sit in a comfortable chair. The most important thing is that your body should be able to relax. Focused attention. Objects of focus can include calming images, relaxing phrases (or mantras), a relaxing memory or even quiet music to help keep your mind from wandering back to its worries.
Try the Lion Pose to target your facial muscles by sitting on your heels with your knees spread and your hands on the floor pointing towards your feet. Look up at the ceiling while opening your eyes and mouth as wide as you can, before relaxing your face. [13] X Research source Yoga classes or online videos are a great way to familiarize yourself with this relaxing and healthy activity.
When you exercise, you begin to breathe regularly and your mind focuses, helping you to automatically reduce the stress and worry you feel.
Take a walk or a jog outside, breathe some fresh air, and listen to birds to reap the rewards of the great outdoors.
