Bioenergetics: 3 exercises to release tension

Although deep blocks require the help of an experienced bioenergetics therapist, some of these exercises can be done at home. With them, the flow of energy is improved and tensions are contacted to release them and enhance the capacity for pleasure.

Bioenergetics and 4 techniques to relieve stress

Bioenergetics uses a series of techniques to diagnose, mobilize energy and overcome blockages and accumulated tensions.. Let’s see the most important ones.

1. Breathing

Breathing is the key to energy, so the first step for therapeutic help is to increase respiratory capacity. Most people have respiratory patterns disturbed by chronic muscle tension caused by emotional conflicts, hence the importance of observing them as part of the diagnosis to locate blockages.

For treatment, breathing exercises are used to stimulate deep breathing.

2. Bioenergetic exercises

They are designed to observe first and later eliminate the tensions of the body, unlock emotions, increase energy and promote a good overall functioning. They are not gymnastic or physical strengthening exercises, but are used for diagnosis and are used during treatment sessions to solve the problems that caused the tensions.

3. Massage

The therapeutic sessions in bioenergetics can be complemented with massages to soften tensions in certain areas of the body that are not mobilized when breathing or performing bioenergetic exercises.

Basically two types of massages are used: the soft relaxation massage to warm up and soften stiffness, and the deeper, strong massage to remove or reduce tension.

4. Meditation

Another effective complement are the meditation techniques that provide exterior and interior silence. and modulate brain activity, helping to connect the hemispheres and integrate the conscious and unconscious. Thus, the person is encouraged to reconnect with the emotions, feelings and desires that one day repressed and the capacity for vital enjoyment is fostered.

Exercises to release accumulated tensions

We propose three very basic exercise sessions to release tension and relieve stress. You can practice them daily at home, preferably in the morning, and from these, you can add others depending on the time and energy you want to dedicate and the particular tensions that each one accumulates.

It begins with two sessions to take the pulse of our breathing pattern and detect tensions and inhibitions that we accumulate without being aware of it.

We must bear in mind that breathing is closely linked to the voice, to oral expression.

If we feel a lot of tension By doing the exercises that follow, moaning, complaining, or sighing can reduce tension or pain.

Try not to hold your breath nor, when the time came, the sob. Finally, we suggest some exercises related to expression and sexuality.

1. Basic vibratory and grounding or rooting exercise

Stand up with your legs about 25 centimeters apart with your toes turned slightly inward. Then lean forward until the fingers of both hands touch the ground without supporting your weight on them and with the knees slightly bent. Let your head hang freely and breathe deeply through your mouth. Shift your body weight to the front of your feet slightly raising the heels. Slowly straighten the knees until the hamstrings in the back of the legs are stretched. Hold this position for a minute.

Ask yourself: Are you breathing easily or are you holding your breath? Do you feel your legs vibrate? If not, bend the knee a bit and straighten it again a few times: how are the vibrations?

Basic tension exercise: the bow

Standing again, separate your legs a little more, about 45 centimeters, with the fingers in the same position as in the previous exercise. Position your wrists with the knuckles pointing up in the lower back. Bend both knees as far as possible without lifting the heels off the ground. Keep your weight on your toes and arch back as if bending at the wrists. Take a deep breath down to the belly.

Ask yourself: Do you feel discomfort in your lower back? Do you feel pain or tension in the front of your thighs?

To lower the center of gravity

Part of the position described in the previous exercise: Stand with your toes turned slightly inwards, but now with your feet a little closer together, keeping them about 20 centimeters apart. Stay with your body straight and relaxed, with your pelvis back and your belly out. Bend left knee and drop the entire weight of the body on the left foot. Take a deep breath and hold the position until you feel uncomfortable. Then do the same with the other leg. Repeat a couple of times.

Ask yourself: Can you land on your feet or do you feel some kind of stiffness in your knees that makes it difficult? Do you hold your breath? Do your legs vibrate strongly? The vibration releases tension and pain. Are you afraid of falling?

2. Breathing exercises

belly breathing

Lie down on a mat and bend the knees leaving the feet resting on the floor about 45 centimeters from each other and with the tips slightly out. Then extend your throat, taking your head back, but without forcing the position. Then place your hands on your stomach. to feel the abdominal movements.

Ask yourself: Does your belly rise as you inhale and fall as you exhale? Does your chest move in harmony with the abdomen or does it remain rigid? Have you felt tension in your throat?

To breathe more spontaneously

Lie on the floor and raise your legs slightly bending the knees. Bend your ankles, raising your heels. Your legs will start to vibrate and your breathing will become deeper and deeper.

Ask yourself: Do you feel tension in your belly? Do you feel how the vibrations drive the breath? After one minute doing this exercise, put your feet back on the ground: how does your breathing change now?

To rest and take a deep breath

When you are tired you can use the traditional Muslim prayer position, dropping to your knees and reaching forward with your arms outstretched, palms on the ground and your forehead on your hands. Then arch your back to get your belly out to the maximum. Breath deeply.

3. Expression and sensuality

I kick

Lie down in bed or on a thick mattress if you prefer, extend your legs and kick without drawing in your knees. He tries to do it rhythmically, with the ankles loose and so that the strike occurs with the heel and calf. Then let go of your head so that your movements are coordinated and not mechanical. You can start off easy and build up in strength and speed, holding on to the mat at the end if necessary. You can escalate it by yelling “No!” at the same time that you kick non-stop.

Ask yourself: Did you stop abruptly or did you stop slowly? The former indicates fear of allowing the movements to reach their natural end. Do you bend your knees and strike only with your heel? Did you panic at the end when you were out of breath? Have you felt dizzy?

hip rotation

Separate your feet about 30 centimeters from each other and place them straight and parallel letting the entire weight of the body fall on the balls of the feet. Then drop your shoulders, drop your belly and place your hands on your hips. Begins to rotate the hips in a circular motion from left to right, slowly, and after completing six circles, reverse the direction of the rotations. Try as much as possible that the main movement is located in the pelvis, moving the rest as little as possible.

Ask yourself: Are you holding your breath? Try not to do it when you repeat the exercise. Does your belly tighten? It is an attempt to cut off the flow of energy: try to leave your belly soft. Do you feel tension in the butt or in the bottom of the pelvis? Bent knees? Pain or tension in the thighs? All this is indicative of rigidity and blocking. Finally, can you keep your weight on your feet or do you tend to jump?

Rock the pelvis

Lie on the floor, then bend your knees and keep your feet flat on the ground. Breathe slowly so that when you inhale it rocks your pelvis back and when you exhale it rocks forward. You have to repeat this exercise about fifteen or twenty times.

Ask yourself: Does your belly tighten when your pelvis is rocked forward? That would indicate that you were raising your pelvis with your abdominal muscles and not with your feet. Do you contract the buttocks when the pelvis goes forward? It is an attempt to contain the flow of energy. Therefore try to relax the buttocks. Do you feel the respiratory movements in the pelvis?