Ways to Release Tension

Stress is America's No. 1 health problem, according to the American Institute of Stress. Over time, stress takes a toll on your body, for instance it causes tension in your neck and shoulders, disrupts hormones, weakens your immune system and can contribute to depression and anxiety. However, you don't have to be a helpless victim of stress and tension, particularly when there are low-cost, convenient techniques to release it.

Massage

This popular stress-relieving treatment involves manipulating soft tissue through techniques such as rubbing or applying therapeutic pressure to your body. According to the University of Northern Iowa, massage acts on the nervous system to alleviate your body's response to stress. It soothes the body and helps to return blood pressure, heart rate and circulation to normal levels. As a result, massage relieves muscle tension and promotes self healing. Swedish massage, in particular, involves using techniques such as long, gentle strokes, deep circular movements and kneading to induce relaxation.

Deep Breathing

Deep breathing is a part of relaxation practices such as yoga and tai chi. It increases your awareness of your breathing, relaxes your body and brings your body and mind into balance. You can choose from several forms of deep breathing, including this technique recommended by the University of Maryland Medical Center: Inhale slowly through your nose, filling the lower part of your chest and then your chest and lungs over an 8- to 10-second period. Hold your breath for about two seconds and then slowly exhale. If you want to, you can also visualize peaceful scenery such as a flowing river. Repeat a few times, but if you become dizzy, stop the exercise.

Toe Tensing

Despite its name, this simple technique can effectively draw tension from your body, notes the University of Maryland Medical Center. Lie down on your back and close your eyes. Pull all of your toes back towards your face and slowly count to 10. Relax your toes for about 10 seconds. Repeat the technique 10 times.

A Warm Bath

At the end of a long stressful day, a warm bath --- with or without bubbles --- is an easy way to release tension. Heat-based therapies dilate blood vessels and increase circulation, helping to reduce stress and promote relaxation. To increase the relaxing effect, add an essential oil such as lavender or brush your skin with a loofah or skin brush while you're in the bath. If you are not used to taking baths, do not stay in your first one for longer than 5 to 10 minutes. Baths can also be dehydrating so drink one or two glasses of fluids such as water afterward.