Our facial expressions mirror our emotions and they often do so without us even knowing it. While this helps us communicate, it also means that our face tends to carry the signs and stress of our inner emotional life. Luckily, there are many ways to help relax these important muscles, ranging from whole-body approaches to minimize systemic stress to specific facial exercises that will help you release tension.
EditSteps
EditUsing Relaxation Techniques
- Take a break and notice your jaw muscles. The best way to prevent tension is to learn how to avoid clenching your jaw muscles in the first place. You may find that there are certain situations in which you clench your teeth or hold your face in an uncomfortable position. Pay attention to what these activities or moments are for you, notice them, and then stop tensing your face and jaw.[1]
- Bad habits are difficult to break. Be patient but persistent.
- Change your resting posture to minimize tension. When you’re involved in a task while sitting at your desk or driving, do you ever find that your jaw is clenched? Reduce tension in your face and jaw by changing your mouth’s resting position. Position your tongue at the roof of your mouth and let your bottom jaw hang open. Breathe deeply and regularly through your nose.[2]
- Many people will tense their jaw without realizing they are doing it.
- Practice progressive muscle relaxation to calm your facial muscles. Choose a quiet spot where you can sit or lie down. Take deep breaths and focus first on tightening the muscles in your forehead by raising your eyebrows as high as you can. Then relax. Next, furrow your brow as severely as you can. Then relax. From there, move on to your eyes. Squeeze them shut and then release them. Proceed through the rest of the muscles in your face, tightening and relaxing each group as you go.[3]
- 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.
- Give yourself a massage to release tension. Using two hands if possible, begin with your lymph nodes, the area below your ears, and gently stroke downwards on both sides. Move upwards, massaging your chin and jaw muscles by moving your index and middle finger together in small, gentle circles. Follow this by moving on to your sinus area on either side of your nose, beneath your eyes, and then your eyebrows. End by massaging your forehead and your temples.[4]
- 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.[5]
- Visit a spa for professional treatment to remove stress. A facial session with a professional masseuse or esthetician can help reduce tightness in your facial muscles. Book yourself a facial and a massage with a professional by searching online or asking friends for referrals. Ask them to focus on your head, neck and face to target your problem areas.[6]
- 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.
EditExercising Your Facial Muscles
- Stretch all the muscles in your face. Open your mouth as widely as you can. At the same time, crinkle your nose, furrow your brow, and scrunch your eyes so that they are closed tightly. Hold this for just a few seconds, then relax. Repeat this whole-face stretch as needed.[7]
- 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.)
- Move your jaw three ways to loosen tension. The jaw often holds much of our stress. This can contribute to chronic problems in this area like pain and stiffness. You can stretch your jaw first by opening your mouth slightly and then gently pushing your lower jaw forward so that you have an exaggerated underbite. Then relax. Follow this by gently pushing your jaw to one side so that you have an exaggerated crooked underbite. Then relax. Repeat this for the other side.[8]
- This can also help stretch the muscles in your throat and neck.
- Stick out your tongue to relax your throat, mouth and jaw. Don’t forget your tongue when you’re doing these stretches. Stick your tongue all the way out of your mouth, stretching it downward. Relax and then repeat this stretch except this time stick it to one side, touching your cheek. Relax and repeat with the opposite side.[9]
- 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.
- Puff out your cheeks for an all-around facial stretch. Imagine that you’re playing the trumpet and blow your cheeks out. Hold this pose, filling your entire mouth with air and pressure, for 20 seconds. You will feel it stretching your cheeks inside and out.[10]
- For an inverse stretch, suck your cheeks inwards while holding your lips together.
- Flare your nostrils to stretch the muscles surrounding it. Your nose may not need much massaging, but by flaring your nostrils in and out, you can flex and stretch the muscles around it, opening up your sinuses and working the muscles around your mouth and cheeks. Focus on your nostrils and concentrate on opening them up.[11]
- 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.
EditReducing Stress and Tension Throughout Your Body
- Meditate to reduce your overall stress level. The specific details and techniques of meditation can vary depending on which approach you choose, including Tai Chi, mantra meditation, guided meditation, and others. While there is more than one way to meditate, all of these forms share core practices that anyone can use with minimal practice, including:[12]
- 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.
- Practice yoga to relax your whole body and mind. Use deep breathing and the body as its own form of resistance to help yourself stretch and flex the stress away. By improving the mind-body connection, fostering mindfulness, and stretching out tense muscles, yoga is a great way to get rid of stored-up stress. It’s also an art and exercise form that anyone with moderate to good mobility can practice.[13]
- 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.[14]
- Yoga classes or online videos are a great way to familiarize yourself with this relaxing and healthy activity.
- Exercise regularly to release endorphins. Maintaining physical health is an important part of your overall emotional well-being. As little as 20 minutes a day of walking can help reduce anxiety and stress and trigger the release of endorphins (your body’s own natural painkillers and mood elevators). More strenuous exercise, such as running, may magnify these benefits.[15]
- When you exercise, you begin to breathe regularly and your mind focuses, helping you to automatically reduce the stress and worry you feel.
- Go outdoors to calm your mind. Spending time surrounded by trees and other living plants can actually help alleviate physical signs of stress, lowering things like blood pressure and cortisol, the body’s stress hormone. If you can get yourself to a wooded area, these effects may be even greater in forests.[16]
- Take a walk or a jog outside, breathe some fresh air, and listen to birds to reap the rewards of the great outdoors.
EditWarnings
- Sometimes tense facial muscles or facial tics are not simply related to stress. They could be a sign of a more serious TMJ disorder. These symptoms could also be side effects from medications you may be taking. If you suspect there is something more serious going on, you should talk to your doctor.
EditReferences
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