MFR for Somatics and Stress Release
MFR for Somatics and Stress Release
One of my favorite applications of myofascial release (MFR) is its ability to foster a deep connection between mind and body. When practiced mindfully and in tune with our breath, MFR allows us to immerse ourselves in our physical sensations, enhancing our sense of safety and ease within our bodies. This practice can effectively down-regulate the nervous system, release patterns of stress and tension, and help us move beyond pain and discomfort.
In this guide, I’ll take you through a myofascial release techniques specifically designed to regulate the nervous system.
Part 1: Erector Spinae Muscles
*Note: Releasing the erector spinae engages the sympathetic chain of the nervous system, which often activates during fight or flight. By mindfully focusing on this area with your breath and gentle techniques, you can signal your brain to relax these muscles, triggering a parasympathetic response (rest and recovery).
Instructions:
1. **Gather Your Tools:** Get two myofascial balls of equal size. Place them on the floor side by side, with a pillow or block to support your head.
2. **Target the Erector Spinae:** Position the ball between your shoulder blades and lie back, resting your head on the block or pillow.
3. **Breathe Deeply:** Take 5-10 deep breaths, allowing your body to relax.
4. **Self-Hug:** Embrace your body and gently rock side to side with slow, soothing movements to encourage release in tight tissues.
5. **Move Along the Spine:** Gradually work your way down the length of your spine, repeating steps 4 and 5 as you go.
6. **Finish with Low Back Release:** End at your lower back, and consider windshield-wiping your knees side to side for added relief.
Part 2: Suboccipital Release
The neck is our gateway between body and mind. In this section, we’ll use the edge of a block to release tension in the suboccipital muscles, which support our heads all day long and can often lead to tension headaches and stress. Releasing this area profoundly impacts the body’s ability to rest and recover
Instructions:
1. **Set Up Your Block:** Place a block at medium height so that the base of your skull rests on it, leaving your neck completely free.
2. **Soften and Roll:** Relax into the block with a few breaths, then gently roll from side to side to massage the base of your skull.
3. **Target Tight Spots:** If you encounter a tight, ropey area, pause and draw tiny circles with your nose to promote freedom in the tissues.
Try one or both of these techniques anytime you need a reset for your body and mind. For more tools for down-regulation, check out Flow Online, a virtual community of classes to support you in the busyness of life.
Enjoy!
#MyofascialRelease #Somatics #StressRelief #MindBodyConnection #SelfCare #WellnessJourney #NervousSystemRegulation #BodyAwareness #Healing #FlowOnline
