Jaw Clench and Release
Materials Needed:
To Support Feeling:
How to Do It
Begin by clenching your jaw tightly, holding the tension for a few seconds. Notice how the tension feels in your jaw, neck, and face. Then, slowly release the clench, allowing your mouth to open slightly and your jaw to drop. As you release, take a deep breath and imagine the irritation melting away with the tension. Repeat this several times, focusing on the contrast between the tension and relaxation.
Why It Works
Jaw release exercises are effective for stress relief as they alleviate muscle tension often caused by anxiety and prolonged clenching, promoting relaxation in both the jaw and surrounding areas. By releasing tension in the jaw, individuals can activate the parasympathetic nervous system, facilitating deeper breathing and a sense of calm. Additionally, these exercises facilitate the release of pent-up emotions linked to stress, leading to a greater sense of emotional freedom and overall well-being.
Guided Practice
Sit comfortably, and bring your attention to your jaw. Close your eyes and take a few deep breaths, noticing any sensations in your jaw—perhaps a tightness or a tension.
Gently clench your jaw, holding the tension for a moment, and then release, letting your mouth hang open slightly. Notice the sensations this creates—perhaps a sense of relief, a softening, or a tingling sensation in your jaw. As you continue this process of clenching and releasing, imagine that each release is letting go of any stress or tension held in your jaw. Visualize the tension as a tight cord slowly unraveling, becoming looser and looser with each release. You might notice familiar feelings or beliefs associated with this tension—perhaps related to speaking your truth, holding back words, or past experiences. Allow yourself to explore these fully, staying present with the sensations in your jaw. Allow yourself to notice how clenching and releasing reveals where you hold tension and the beliefs connected to it. Perhaps you see images or memories that surface as you release, or feel a new insight about how to relax more deeply. Allow yourself to stay with these feelings, using the practice to deepen your awareness of your own body. When you feel ready, let your jaw rest naturally and take a few more deep breaths. Notice how your body feels now—whether there is a sense of relaxation, ease, or perhaps a new understanding of your own tension patterns. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of relaxation and awareness with you into your day.