Tired of the effort?

 A Somatic Practice for Releasing Stuck Energy

Most of us have learned to deal with tension, stress, or emotional reactions in two ways: either push through them or try to relax them away.

But the body doesn’t always work that way.

Often, what the body is actually looking for is a chance to complete its movement.

In my work with clients, I often see the body holding effort—tight shoulders, clenched jaws, collapsed bellies, held breath. These patterns are often connected to emotional reactions, old experiences, or habits of bracing ourselves against life.

The interesting thing is that trying to relax these areas often doesn’t work.

Instead, we can work with the body in a different way: contracting and releasing.

By consciously engaging the tension that is already there, we allow the body to finish the cycle it never got to complete. When that happens, the body naturally opens, softens, and frees up energy.

This practice can be helpful when you feel:

• Stuck in a reaction

• Overwhelmed or contracted

• Holding stress in your body

• Tight, braced, or shut down

• Emotion building but not moving

Here’s a simple way to explore it.

The Contract and Release Practice

This exercise takes about 5–10 minutes.

1. Notice where effort is living in your body

Take a moment and scan your body.

Where are you holding effort right now?

Common places might be:

• shoulders

• jaw

• chest

• belly

• hands

• back

Don’t try to change it yet. Just notice.

2. Let the body exaggerate the contraction

Choose one area where you notice effort. Bring your attention there and get curious about how the effort is happening.

Now slowly increase the contraction in that area—about 20% more than it already is. Let the body exaggerate the effort slightly.

You’re not forcing anything. You’re simply allowing the body to fully express the effort that’s already there.

Hold this contraction for about 10–20 seconds, while intentionally continuing to breathe (which can feel a little strange).

Notice what happens.

Is there an emotional quality to the sensation? Does the shape of your body change?

Does it feel familiar?

Sometimes we begin to recognize patterns in the way we hold ourselves.

3. Slowly release and open the area

Now begin to slowly release the extra contraction.

As you release, deepen your breath.

Notice sensations that arise—perhaps warmth, energy, tingling, or an urge to move.

See if you can say yes to what arises through your breath, attention, and movement.

Try to follow your body’s natural impulses if they show up.

Allow the opening phase to last about twice as long as the contraction.

You might gently move that part of your body, stretch it, or explore ways to open the area further—even if it feels unusual or unfamiliar.

4. Repeat the cycle

Try the contraction and release two or three more times.

Each time you contract, let the body fully engage the effort. Each time you release, allow the body to soften and open.

Notice what changes in the area—and how you feel overall.

Why This Works

The body operates through cycles of activation and release.

When we stop a reaction midway—holding back anger, fear, tears, or movement—the body can freeze in the contraction.

Over time, these unfinished cycles can become patterns in the body.

By intentionally contracting and releasing, we allow the body to complete the loop.

Energy that was locked in effort begins to move again.

People often notice that when the body releases, their thinking changes too. What felt overwhelming or reactive suddenly has more space around it.

A Final Note

This practice isn’t about forcing the body to relax.

It’s about working with what’s already there.

Instead of fighting tension, you let the body use it as a doorway.

Effort becomes information. Contraction becomes movement.

And movement opens the possibility for more freedom in how you meet life.

If you want to explore this with me, learn more here.