How to Relieve Anxiety-Related Muscle Tension

How to Relieve Anxiety-Related Muscle Tension

Here’s a walk-through of proven physical, mental, and lifestyle strategies that help ease this type of tension. These methods can be used individually or combined for greater benefit.

1. Practice Relaxed Diaphragmatic Breathing

Relaxed Diaphragmatic Breathing is a foundational technique that calms your nervous system by shifting your body from “fight-or-flight” to “rest-and-digest.”

How to do it:

• Sit or lie comfortably with one hand on your belly.
• Inhale slowly through your nose for 4 seconds.
• Let your belly gently rise.
• Exhale through your mouth for 6 seconds.
• Repeat for 5 minutes, a few times per day.

Why it works: It activates the parasympathetic nervous system, reduces cortisol, and relaxes tight muscles.

2. Use Progressive Muscle Relaxation (PMR)

This technique teaches your body the difference between tension and relaxation through intentional tensing and releasing.

How to do it:

• Start with your feet
• Gently tense a muscle group for 5 seconds
• Release and notice the difference
• Move upward through the body

Why it works: It increases awareness of hidden tension and retrains your muscles to relax.

3. Try Heat Therapy

Heat soothes sore, contracted muscles and promotes circulation.

• Methods: Heating pad, hot bath, warm compress, or hot water bottle
• Bonus: Add Epsom salts (magnesium) to baths

Why it works: Heat increases blood flow, reduces stiffness, and calms the nervous system.

4. Use Massage for Relief and Relaxation

Massage therapy, whether professional or self-administered, can be deeply effective for releasing tight muscle tissue.

• Tools: Massage gun, foam ball, self-massage techniques
• Tip: Use gentle pressure; avoid overly deep work if you’re hypersensitive

Why it works: Massage helps reduce cortisol, boosts serotonin, and releases chronic tension patterns.

5. Incorporate Foam Rolling into Your Routine

Foam rolling targets fascia—the connective tissue around muscles—helping to release knots and improve mobility.

How to do it:

• Roll slowly over sore spots (upper back, quads, hamstrings)
• Breathe deeply as you roll
• Avoid forcing through pain

Why it works: It promotes circulation, body awareness, and tissue recovery—all of which counteract anxiety-based bracing.

Foam rolling is a self-massage technique that uses a cylindrical foam roller to apply gentle pressure to your muscles and connective tissue (called fascia). By slowly rolling back and forth over tight or sore areas—like the thighs, calves, or upper back—you help release tension, improve blood flow, and reduce muscle stiffness. It's especially helpful for easing stress-related muscle tightness and reconnecting with your body in a calm, controlled way. When done regularly and gently, foam rolling can support both physical relief and emotional relaxation.

6. Move Your Body—Gently and Regularly

Movement helps reduce stored stress hormones and prevents muscles from locking up.

• Walking, gentle stretching, or tai chi are excellent choices.
• Avoid both prolonged stillness and overexertion.

Why it works: Gentle movement helps discharge stress hormones and retrains muscles to relax through motion.

7. Speak Kindly to Your Body

Anxious people often hold tension because they feel unsafe, unworthy, or out of control. Shifting your inner dialogue can calm both body and brain.

Try phrases like:

• “I’m safe right now.”
• “My body can soften.”
• “It’s okay to let go.”
• “It’s okay and safe to relax.”

Why it works: Soothing self-talk lowers perceived threat and encourages muscular release.

8. Create a Calming Bedtime Routine

An anxious body often can’t relax at night. Establish a daily ritual that helps your nervous system unwind.

• Dim lights
• Light stretching or foam rolling
• Gentle music or guided relaxation
• Avoid screens an hour before bed

Why it works: Routine and environmental cues signal to your brain that it’s safe to rest and release.

Additional Remedies for Anxiety-Related Muscle Tension

The following lesser-known but effective strategies can further support muscle and nervous system relief:

9. Magnesium Supplementation

Magnesium supports muscle relaxation and nervous system regulation. Many people with anxiety have low levels.

• Best forms: Magnesium glycinate or citrate
• Benefits: Reduces muscle cramping, improves sleep, calms nerves

Always consult a healthcare provider before adding supplements.

Why it works: Magnesium helps muscles relax, reduces nervous system excitability, and supports better sleep—all of which reduce anxiety-related tension.

10. Mindfulness and Body Scanning

Mindfulness helps you tune into where your body is tense and learn to soften it intentionally.

• Body scan meditation: Slowly bring attention to each body part and release tension.
• Use apps like Calm or Insight Timer for guidance.

Why it works: It builds awareness of unconscious tension and teaches the body how to shift from “bracing” to “releasing.”

11. Regular Deep Relaxation

Deep relaxation is a powerful way to deactivate the stress response and reset your body’s tension baseline.

• Practices include diaphragmatic breathing, guided meditation, warm baths, or stillness
• Even 10–20 minutes daily can signal safety to your nervous system and allow tight muscles to release

Why it works: It restores balance to the autonomic nervous system, lowers cortisol, and promotes a deep sense of calm and relief.

12. Acupuncture

This traditional therapy stimulates the body’s natural relaxation pathways.

• Releases endorphins and reduces cortisol
• Clinical trials support its use for chronic tension and anxiety

Why it works: Acupuncture stimulates the release of endorphins, lowers cortisol, and regulates the nervous system—helping muscles relax more deeply.

13. Somatic Therapy and Trauma-Informed Bodywork

For those with trauma histories, somatic therapies like:

• Types: Somatic Experiencing, TRE (Tension and Trauma Releasing Exercises), Rosen Method
• Sessions: Work with a trained practitioner, either in person or online

Why it works: They target the body’s stored stress patterns, helping discharge survival energy that keeps muscles tense and reactive.

14. Biofeedback or Neurofeedback

These therapies train you to consciously control physical tension or brain activity using real-time feedback.

• How it’s used: Sensors track muscle tension, breathing, or brain waves; you learn to influence them through relaxation
• Availability: Through specialized clinics or home devices

Why it works: It gives your brain and body direct feedback on stress, allowing you to retrain them for calm and control.

15. Anti-Inflammatory Diet and Hydration

Chronic inflammation and dehydration can make muscles more reactive and sensitive to stress.

• What to eat: Leafy greens, berries, nuts, wild fish, turmeric, flaxseed
• What to limit: Processed foods, sugar, caffeine, alcohol

Why it works: Reducing inflammation lowers muscle sensitivity and supports a healthier, more balanced nervous system.