Tension release practice

A free 7 minute guided audio practice using a technique called pandiculation, which comes from Hanna Somatics.

If you carry tension, especially in your neck or shoulders and stretching temporarily fixes it, but it comes back the next day, this is worth trying. Instead of stretching away from the tension, you gently contract into it first, then release very slowly. That slow release helps your nervous system let the muscle go, rather than holding on and staying braced.

You can do this lying down, in bed, or sitting in a chair. It’s good after a busy day or before bed if you struggle to switch off.