Facial Scrunch and Release
Materials Needed
Feeling
Irritated
How to Do It
Sit comfortably and scrunch up your entire face as tightly as possible—close your eyes, wrinkle your nose, clench your jaw, and pull your lips together. Hold this tension for a few seconds, then suddenly release it, letting your face go completely slack. Repeat this a few times, focusing on the contrast between the tension and the relaxation.
Why It Works
This exercise helps to heighten your awareness of facial tension by exaggerating it, which then makes the release of that tension more effective. It’s a quick way to physically discharge the irritation that’s stored in the face and jaw.
Guided Practice
Sit comfortably and close your eyes. Take a few deep breaths, noticing any sensations in your face—perhaps a tightness or a heaviness. Allow yourself to be present with these feelings, without needing to scrunch or release your face just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Bring your focus to your face, and on your next inhale, scrunch up your facial muscles tightly—clenching your jaw, squeezing your eyes shut, furrowing your brow, and pursing your lips. Hold this tension for a moment, feeling all the muscles contracting.
As you exhale, release all the tension in your face, allowing your muscles to completely relax. Notice the contrast between the tightness and the release—perhaps sensing a feeling of relief or maybe just a simple awareness of the change. Continue this pattern for a few more breaths, inhaling and scrunching up your face, then exhaling and releasing fully. You might feel a softening around your eyes, a release in your jaw, or a sense of calm settling in.
As you repeat this exercise, notice how each release feels different from the last. Perhaps there is a deeper release of tension, or maybe a different sensation arises each time. Allow yourself to be present with whatever comes up, without judgment. Consider how this practice of creating and releasing tension might relate to other areas of your life, noticing any insights or realizations that come to mind.
When you feel ready, take a final deep breath, releasing all the tension in your face. Notice how your face feels now—whether there is a sense of relaxation, a newfound softness, or perhaps a simple awareness of what remains. Allow yourself to stay with this feeling for a few more breaths. When you are ready, gently open your eyes, bringing a sense of calm and release with you into your day.