Allowing your body to complete the stress cycle so it can move from “I am at risk” to “I am safe” is an important and often overlooked step in stress management. Without completing the stress cycle, relaxating or calming down may just simulate freeze or collapse responses, keeping the stress hormones circulating in your body.
We’ve likely heard the analogy of stress in your body being the evolutionary equivalent to being chased by a lion. No matter the response - fight flight or freeze - in nature there is a completion of the stress cycle. You see this in animals after being chased - they shake to discharge the energy and complete the physiological survival cycle. In modern times this looks different, especially in the digital age where we meet “virtual lions” instantly and without warning via news, memes, uncensored photos and other media that sends stressors into an otherwise sedentary body. Often with no actions to resolve & release.
Theses are two Qi gong exercices to introduce some “shaking” movements to help bring resolve the stress cycle. You can do these after a stressful event, when you are aware there is adrenaline flowing. Or after intaking stressful information, (like watching news) when the stress response may be more subtle.
1. Spiral hands - A great way to introduce a “discharging” movements to the limbs- this is especially good for folks with varying mobility’s (or wheel chairs) where full body shaking isn’t accessible.
2. The second is the “shaking tree” Qi gong move. I like this one because the shaking comes from the hara (space between the navel and pubic bone), moving energy from our inner core out to the extremities. A nice visualization for moving stuck energy and releasing while staying rooted in our core and feet. To do this move first stand tall on your toes, take a deep breath and on the exhale, root down firmly into your heels and let the momentum of the movement ripple and shake through your body. Continue to shake with the momentum of the “up & down” coming from the hara space and moving outwards. Allow your limbs, trunk, head and neck to be soft and move/shake fluidly. If it feels good for you, exaggerate your exhales with the downwards shake.
Aim to shake for 3-5 mins and then pause to notice your internal and body sensations. Do you feel grounded? Less activation? More activation? Is there another way your body wants to move or shake to release tension? Repeat for another 3-5 mins if desired.
You can play with variation and intensity of shaking while staying connected to your internal sensations.
Dancing or going for a run can also be helpful for completing the stress cycle, while these qi gong movements might be more accessible when you are short on time or space.