Top 10 Tension-Releasing Workouts to practice for moving stuck emotions out of your body - Goh Ling Yong
Have you ever felt a knot of anxiety tighten in your stomach? Or a wave of sadness that feels like a heavy blanket on your shoulders? We often think of emotions as being "all in our head," but the truth is, our bodies are the scorekeepers. Every stress, frustration, and moment of grief can get trapped in our muscles and tissues, creating physical tension and a sense of being "stuck."
This is more than just a metaphor. The mind-body connection is a powerful, tangible reality. When we experience an emotion, our nervous system responds by tensing muscles, changing our breathing, and releasing hormones. If we don't allow ourselves to fully process these experiences, that physical response can linger, leading to chronic pain, stiffness, and a feeling of emotional blockage. The good news? The same body that holds onto this tension also holds the key to its release.
Movement is one of the most effective ways to communicate with your body and help it let go. But we're not just talking about any workout. We’re talking about specific, intentional practices designed to release stored tension and move stagnant emotional energy. These workouts aren't about burning calories or building muscle; they're about listening, processing, and setting yourself free.
Here are the top 10 tension-releasing workouts you can practice to move stuck emotions out of your body.
1. Somatic Shaking (Trauma Release Exercises - TRE®)
If you've ever seen an animal shake after a scare, you've witnessed a natural, instinctual trauma-release mechanism. Humans have this same ability, but we often suppress it. Somatic shaking, popularized by practices like TRE®, helps us tap back into this innate healing response. It involves a series of simple exercises that fatigue the muscles of the legs and pelvis, inducing a natural, therapeutic tremor.
This isn't a workout of strength, but of surrender. The gentle, involuntary shaking originates from the brainstem, the most primitive part of our brain, and reverberates through the body. This process helps to release deep muscular patterns of stress, tension, and trauma held in the body, effectively "rebooting" the nervous system from a state of fight-or-flight back to a state of rest-and-digest. It can feel a bit strange at first, but the profound sense of calm and release afterwards is undeniable.
How to Practice:
- Start by lying on your back with your knees bent and the soles of your feet together, letting your knees fall out to the sides in a butterfly position.
- Gently lift your pelvis an inch or two off the floor. Hold this position and notice if your legs begin to tremble or shake.
- You can control the intensity by moving your feet closer or further from your body, or by lowering and raising your pelvis. Allow the shaking to happen without judgment. Start with just 5 minutes and build up slowly. For a deeper dive, consider seeking out a certified TRE® provider.
2. Yin Yoga
While a fast-paced Vinyasa flow can be great for building heat, Yin Yoga is designed for deep release. This slow, meditative practice involves holding passive floor-based poses for extended periods, typically 3-5 minutes or longer. Instead of targeting muscles, Yin Yoga applies gentle, sustained pressure to our deeper connective tissues—the fascia, ligaments, and joints.
Emotionally, fascia is believed to be a major storage site for unresolved trauma and tension. By holding these poses, you are not only increasing flexibility but also creating a space for a gentle, physical "unsticking." As the tissues slowly release, so can the emotions held within them. This practice teaches you to sit with discomfort, breathe through it, and allow things to unravel in their own time, both physically and emotionally.
How to Practice:
- Try a simple Butterfly Pose. Sit on the floor, bring the soles of your feet together, and let your knees drop to the sides.
- Instead of pulling your feet in close, allow them to be a comfortable distance from your body. Gently fold forward, rounding your spine and letting your head hang heavy.
- Use pillows or blocks to support your head or knees. Stay for 3-5 minutes, focusing on deep, slow breaths into your back and hips.
3. Ecstatic or Freestyle Dancing
Have you ever just put on your favorite song and danced around your living room like no one was watching? That is the essence of this practice. Ecstatic or freestyle dancing is not about choreographed steps or perfect technique; it's about unstructured, intuitive movement. It’s a direct line of communication between your emotional state and your physical expression.
This form of movement allows your body to take the lead, expressing whatever needs to come out—joy, anger, grief, or confusion. There are no rules. You can jump, sway, stomp your feet, or lie on the floor and roll. By removing the "thinking" mind from the equation, you create an opportunity for a raw, authentic emotional release. It's a powerful way to shake off stagnant energy and reconnect with a sense of playfulness and freedom.
How to Practice:
- Create a playlist of songs that evoke different emotions for you.
- Find a private space where you feel safe and uninhibited. Close your eyes, start the music, and just begin to move in whatever way your body wants.
- Don't judge your movements. If your body wants to be still, be still. If it wants to be wild, be wild. Aim for at least 15-20 minutes.
4. Boxing or Kickboxing
Sometimes, the stuck emotion isn't sadness or anxiety—it's anger, frustration, or a feeling of powerlessness. For these potent, fiery emotions, a high-impact, cathartic release can be incredibly effective. Boxing or kickboxing provides a safe and contained outlet to physically manifest and release that pent-up energy.
The act of striking a heavy bag is deeply primal. It allows you to channel your aggression into a focused, powerful movement, releasing it from your body with every punch and kick. This isn't about promoting violence; it's about acknowledging the physical reality of anger and giving it a healthy pathway out of your system. The combination of intense cardio, strength, and focused release can leave you feeling empowered, clear-headed, and surprisingly calm.
How to Practice:
- You don’t need a gym. Pillow-punching can be surprisingly effective! Grab a sturdy pillow, hold it tight, and let yourself punch it with controlled force.
- Engage your core and grunt, yell, or shout with each impact. Let the sound and the physical motion work together.
- If you enjoy it, consider a beginner's class at a local boxing gym or shadowboxing at home following an online tutorial.
5. Mindful Running or Walking
Running doesn't have to be about chasing a personal best. When practiced with mindfulness, it can become a rhythmic, moving meditation that helps process thoughts and release physical tension. The bilateral, repetitive motion of running or walking—left, right, left, right—is thought to help process information and emotions, similar to the mechanism behind EMDR (Eye Movement Desensitization and Reprocessing) therapy.
Instead of distracting yourself with a podcast, try tuning into your body. Feel your feet hitting the ground, notice the rhythm of your breath, and observe the sensation of the air on your skin. As you settle into a steady pace, your mind can begin to wander and process. This creates a space where difficult emotions can surface and move through you, carried away with each stride.
How to Practice:
- Leave your headphones at home for your next walk or run.
- Start with a simple intention, such as "I am releasing stress with every step."
- Focus on your breath. Try syncing it with your steps: inhale for three steps, exhale for three steps. When your mind wanders, gently bring your focus back to the physical sensations of moving.
6. Qi Gong
Qi Gong is an ancient Chinese practice that combines slow, graceful movements, deep breathing, and meditation. The name itself translates to "life energy cultivation." It's built on the principle that a smooth flow of Qi (life force energy) through the body is essential for health. When we experience emotional stress or trauma, this energy can become blocked or stagnant.
The gentle, flowing movements of Qi Gong are specifically designed to unblock these energy pathways. Practices like shaking, tapping, and flowing forms help to release tension held in the joints and organs, calming the nervous system. As a practitioner and advocate for holistic health, Goh Ling Yong often emphasizes the importance of such mind-body practices that honor the body's subtle energy systems. Qi Gong is a perfect example of a workout that nourishes you from the inside out.
How to Practice:
- Try a simple Qi Gong shaking exercise. Stand with your feet shoulder-width apart and your knees slightly bent.
- Let your arms hang loosely at your sides. Begin to gently bounce from your knees, allowing your whole body to jiggle and shake.
- Keep your jaw and shoulders relaxed. Do this for 5 minutes, breathing deeply, and notice the tingling, vibrant sensation afterwards.
7. Dynamic Stretching and Mobility Flows
When we feel emotionally rigid, our bodies often become physically rigid, too. Dynamic stretching and mobility flows are the perfect antidote. Unlike static stretching (holding a pose), dynamic stretching involves active, flowing movements that take your joints and muscles through their full range of motion. Think of cat-cow stretches, torso twists, and leg swings.
These fluid movements help to lubricate the joints, warm up the muscles, and release superficial tension. By linking your breath to the movement—inhaling as you expand, exhaling as you contract—you create a meditative rhythm that quiets the mind and soothes the nervous system. It’s a wonderful way to start your day, gently coaxing your body to open up and let go of the stiffness that accumulated overnight.
How to Practice:
- Start on all fours for a few rounds of Cat-Cow. Inhale as you drop your belly and look up (Cow Pose). Exhale as you round your spine and tuck your chin (Cat Pose).
- Flow between these two movements for 1-2 minutes, feeling your spine articulate.
- Add in other movements like hip circles or thread-the-needle to create your own personal morning release flow.
8. Swimming
There is something inherently therapeutic about being in water. The feeling of weightlessness helps to decompress the spine and relieve pressure on tight joints, creating a sense of freedom and ease. The water provides gentle, consistent resistance, making it both a supportive and a strengthening environment.
The sensory experience of swimming can be incredibly grounding and calming for a dysregulated nervous system. The sound of the water, the feeling of it gliding over your skin, and the rhythmic nature of your strokes and breath can be deeply meditative. This allows you to disconnect from external stressors and turn inward, letting the water metaphorically wash away your worries and the tension they create.
How to Practice:
- Focus on the sensation, not the speed. Pay attention to how your body moves through the water.
- Try different strokes to see how they feel. A slow, graceful breaststroke can feel very different from a powerful freestyle.
- If you’re not a strong swimmer, simply treading water or doing gentle water aerobics can provide the same tension-releasing benefits.
9. POUND® Fitness
For a workout that’s loud, proud, and incredibly fun, look no further than POUND®. This full-body cardio session is inspired by the infectious energy of drumming. Using lightly weighted drumsticks called Ripstix®, you’ll squat, lunge, and jam out to a killer playlist, striking the floor and the air in a powerful, rhythmic sequence.
POUND® is fantastic for emotional release because it combines vigorous exercise with the stress-relieving benefits of drumming and music. It gives you permission to make noise, take up space, and pound out your frustrations in a high-energy, supportive group environment. The focus on rhythm and coordination keeps your mind engaged, providing a welcome escape while your body does the emotional heavy lifting. You’ll leave feeling sweaty, strong, and emotionally lighter.
How to Practice:
- Look for a certified POUND® class at a gym near you. The group energy is a huge part of the experience.
- If you’re at home, you can use a pair of wooden spoons or just your hands. Put on some high-energy rock or pop music and try drumming on a yoga mat or pillow to the beat while you do squats and lunges.
10. Breathwork
While not a traditional "workout," conscious breathwork is perhaps the most direct and powerful tool for shifting your emotional and physiological state. Our breath is intrinsically linked to our nervous system. Short, shallow breathing signals danger, while deep, slow breathing signals safety and calm. By intentionally changing your breathing patterns, you can manually down-regulate your stress response.
Stuck emotions often manifest as restricted breathing patterns—a tight chest or a feeling of being unable to take a full breath. Practices like diaphragmatic (belly) breathing, box breathing, or a simple physiological sigh can create an immediate sense of release. This "internal workout" massages your organs, stimulates the vagus nerve, and tells your body, on a cellular level, that it is safe to let go.
How to Practice:
- Try the Physiological Sigh, a technique proven to quickly reduce stress. Take a deep inhale through your nose, and then, when you feel your lungs are full, take another short, sharp sip of air on top of it.
- Then, let out a long, slow, complete exhale through your mouth.
- Repeat this 2-3 times whenever you feel a wave of tension or anxiety rising.
Your body has a deep, innate wisdom. It knows how to heal, how to process, and how to release. Our job is simply to listen to it and give it the tools and the space it needs to do its work.
Not every workout on this list will resonate with you every day. Some days you might need the gentle surrender of Yin Yoga, while on others you might need the fiery release of kickboxing. The key is to check in with yourself and ask, "What does my body need to let go of today?"
Experiment with these practices, stay curious, and be kind to yourself in the process. Releasing stuck emotions isn't a one-time fix, but a continual practice of showing up for yourself with movement, breath, and compassion.
What’s your favorite way to move through a tough emotion? Share your go-to tension-releasing practice in the comments below
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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