The survey invites farmers and ranchers across all commodities and regions in Canada to share their experiences with stress, anxiety, depression, burnout, resilience, and coping mechanisms. It’s conducted in partnership with the University of Guelph.

“Strong participation helps ensure that future research, programs, and policy decisions are informed by the real experiences of farmers and ranchers,” the centre said in a news release.

WHY IT MATTERS: The survey will improve understanding of the current state of mental health in agriculture and build on the previous national surveys from 2016 and 2021.

In 2021, the showed that the COVID-19 pandemic had worsened existing issues of high stress, anxiety, and burnout among farmers and ranchers, with women reporting poorer mental health than men across all measures except alcohol use.

“Both women and men who farm scored worse than the general population, but the women scored even worse,” said Briana Hagen, the centre’s and lead scientist, told Farmtario in November 2022. “Given the role of women in farming, this data highlights a pretty serious problem that we have to start looking into.”

Suicidal ideation was twice as high in farmers as in the general population said University of Guelph researcher Dr. Andria Jones in a 2022 article from the university. Jones led the research that year.

She also noted that one in four participants reported having thought their life wasn’t worth living, wishing they were dead, or having thoughts of taking their own life in the 12 months leading up to the survey.

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“One service provider even talked about how a survivor left everything behind except for her horse,” said researcher Sue O’Neill.

“She had to bring her horse with her.”

Speakers at the Humane Canada One Health One Welfare Conference in Ottawa explained the intersections between animal health and gender-based violence. This included lack of supports in cases involving livestock and how the welfare of animals can be used against victims.

O’Neill, a PhD student, has researched the relationship between gender-based violence and farmed animals. She said she “kept hearing from survivors and service providers that there were gaps for survivors who had larger companion or farming or working animals.”

The bond between survivor and animal

She found there are often strong connections between survivors and animals.

“Survivors and service providers really emphasized that there was an emotional impact of the connection survivors had to these types of animals,” O’Neill said in breakout session at the conference.

That bond was often offered a source of happiness and contrast to the abuse they were experiencing.

The species of the animal didn’t always matter. O’Neill told the story of one survivor who spoke about a cow the same way she would expect someone to speak about a dog.

Another said she would often talk to her goats who would bleat back at her. This was more response than she got from her partner, who would stonewall her.

“Multiple survivors really highlighted that their bond with these types of animals actually offers emotional support and described it as also offering radical acceptance,” O’Neill said.

Animals used against victims

Farm animals can also provide security. One survivor said she felt safer in a paddock with her horse than in her home. Another said her cow was her inspiration to leave, since she felt she must build a better life for her and the cow.

However, the security and comfort the animals provide can be used against survivors. O’Neill said abusers will sometimes threaten harm or financial abuse such as selling animals below their value to keep their victims in place.

The animals might also be integral to the survivor’s income and livelihood. If they leave the abusive relationship, their financial security might be impacts — particularly when the abuser maintained access to the animals.

This can also become a concern when the welfare of a farm is at stake if victims choose to leave.

Animal abuse and intimate partner violence are often inextricable linked said Humane Canada justice and legislative affairs manager Kerri Thompson in a panel discussion.

“Violence does not happen in a vacuum,” Thompson said. “Hurt people hurt people, and they will also hurt animals.”

Few supports

For survivors, supports can be few and far between. O’Neill said there are select programs that offer to shelter animals, but they are rare and often nonexistent in rural or remote areas.

This is especially true of larger farm animals which require greater care, including trailering, handling or milking.

In some cases, neighbours experienced with farm animals may offer care — though this might require the sympathetic neighbor to go to the home of the abuser.

“All of this leads to survivors being faced with a really impossible choice,” O’Neill said. “If survivors have to sell or give up their animals, they may never know what happens to these animals. It can be very traumatic.”

There can also be concerns around privacy in rural communities where information travels quickly among neighbours.

Though the issue is complex, O’Neill pointed to several measures which could represent the beginning of meaningful change.

One would be to encourage gender-based violence shelters to adopt co-sheltering or community programs that offer off-site animal safekeeping, boarding or fostering. Though these programs are often focused on smaller pets, she said they could open the door to addressing bigger problems with more sustainable change.

A one health approach could be part of the solution said University of Windsor professor Amy Fitzgerald.

Fitzgerald’s research examines links between animal studies and criminology.

“We think that achieving gender justice is going to require ecological and species justice,” Fitzgerald said. “One health, one welfare helps to highlight these important connections.”

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But what about health risks like excessive noise and sun exposure?

Health hazards are often overlooked risks in farming — and while quite different from the dangers posed by farm machinery, they require the same proactive attention and prevention strategies as other farm hazards.

“The success of a farm is dependent on a farmer’s well-being. There are a lot of health hazards that can affect a farmer’s health, whether that’s hearing, sun, respiratory, or ergonomic, and they are equally as important as other safety matters on the farm,” says Kendra Ulmer, manager and clinical director of the Agricultural Health and Safety Network at the University of Saskatchewan’s Canadian Centre for Rural and Agricultural Health.

“If your health is compromised, that can create more safety risks. You can’t separate health and safety in agriculture; they go hand in hand.”

Listen up

A notable health hazard around the farm is noise-induced hearing loss, which can occur at any age from prolonged exposure to loud noises or as a result of a sudden loud incident, such as being near a tractor tire that blows. And there is no shortage of loud noises on the farm from machinery, livestock, power tools, ventilation fans, and more.

In fact, farmers and farm workers experience one of the highest rates of noise-induced hearing loss among all occupations. What’s more, research has found that almost 50 per cent of farm youth show some signs of noise-induced hearing loss compared to non-farming youth. Signs of hearing loss can include favouring one ear over the other, difficulty hearing high-pitched sounds, ringing or buzzing in the ears, frequently asking people to repeat what they said, and cranking the volume up high on the TV or radio.

“The important thing to recognize about hearing is that once it’s gone, it’s gone. Hearing aids can help but they don’t replace your hearing,” explains Ulmer.

“Noise-induced hearing loss is permanent and it is irreversible, but it is also 100 per cent preventable. That’s why it’s so important to protect the hearing of children and youth on the farm because the damage done when someone is young stays with them forever.”

In addition to potentially increasing incidents on the farm due to being unable to hear warning sounds, Ulmer notes that hearing loss can also affect a person’s overall health, including increased heart rate and blood pressure, digestive issues, stress, and trouble sleeping.

“For farmers with identified hearing loss, we strongly encourage them to seek support because it does contribute to their quality of life,” says Ulmer. “When we can decrease the noise, we decrease our risk of hearing loss, safety mishaps, and other physical and psychological effects, which means we’re increasing our overall well-being.”

So how can farmers, farm workers, and farm families protect their hearing? Some key preventive measures include:

• Look at ways to eliminate or reduce exposure to loud noises.
• Find hearing protection that works for you. Ears are all shaped differently, so what works for one person may not work for someone else. Try on different types of hearing protection to find one that is comfortable and provides a proper fit.
• When selecting hearing protection, consider other equipment and clothing you will be wearing, such as hard hats or glasses.
• Keep hearing protection in different areas of the farm where it is needed.
• Follow this rule of thumb: If you need to raise your voice to be heard by someone three feet away, then you need to wear hearing protection.

Sun exposure a risk even in winter

Another health hazard for farmers and farm workers is sun exposure. But, just as with hearing loss, it is preventable.

“The sun is a major occupational hazard for anyone who works outdoors,” explains Ulmer.

“With the amount of time that Canadian farmers and other agricultural workers spend outside, they are in the highest risk category for sun exposure, which increases the risk of skin cancer.”

Research has found that outdoor workers have a 2.5 to 3.5 times greater risk of skin cancer compared to indoor workers. With more than 80,000 new cases of skin cancer — 5,000 of which are melanoma, the deadliest form of skin cancer — diagnosed in Canada every year, according to the Canadian Skin Cancer Foundation, prevention and early detection are crucial.

“Farmers and farm families need to make sun safety a part of their daily routine and include it as part of their safety practices because there are serious long-term health consequences to sun exposure,” Ulmer says, noting people should check their skin periodically for any new or changed moles.

While many are conscious of harmful UV rays on hot and sunny summer days, Ulmer says those aren’t the only times when people should take precautions, noting the UV index needs to be monitored year-round.

“People need to think about the impact of the sun’s rays even when it’s cloudy or in the middle of the winter when the sun reflects off the snow. Just as farmers check the forecast to see about rain, they need to check the UV index daily,” Ulmer says.

Ways to protect against sun exposure and heat-related illness on the farm include:

• Wear a lightweight, long-sleeved shirt, sunglasses, and pants if possible.
• A wide-brimmed hat offers more protection than a baseball cap, which doesn’t cover the ears or back of the neck.
• Use sunscreen and reapply it every two hours.
• Stay hydrated by drinking plenty of water.
• Take regular breaks in a cool or shaded area.
• Try to limit outside work during the peak of the day (11 a.m. – 3 p.m.).

While health hazards are ever-present on farms, they shouldn’t be ignored. Being proactive can make all the difference in protecting the well-being of everyone on the farm.

“Farmers and farm workers are always looking after the land, animals, and equipment, but it’s crucial for people to proactively look after their own health as well,” Ulmer says.

“There is a lot of talk about productivity, sustainability, and incorporating new technologies, but we still need a healthy farmer. Because there is no farming without the farmer.”

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The thing is, though, many of the marketed “best” workouts are often completely inaccessible to the average Joe or Jane and, when we really break them down, not so uniquely better than any one other form of exercise either.

In my opinion, as someone who has worked in the health, fitness and physical rehabilitation fields for more than a decade, the best form of exercise is the one that is the most enjoyable, sustainable and accessible to you. This means the best form of exercise will change with your season of life, based on different weather, health concerns or goals, interests and energy capacity.

For many of us, taking a few moments daily or a few times weekly to do some basic mobility, balance and light cardio (a 10- to 60-minute walk, for example) is sufficient for our most basic health needs, both physical and mental. Most accessible movement practices can be done in-home with minimal or no equipment, though many prefer to go to community fitness centres for social and accountability purposes.

Research shows us all of us benefit from some form of resistance training on basically all levels of our biology. Building capacity to move weight with body awareness is valuable to support our joint health, bone density, metabolism and nervous system capacity when done consistently. For some this may be accomplished in daily life activities, if they include regular manual labour — such as lifting or carrying loads of more than 25 pounds regularly, or moving bales by hand. As long as you’re focusing on good form and intention, the things you’re doing already likely check this box and you might choose to focus on what I mentioned above: a few moments daily or often to care for your body’s other needs and support healthy rest and restoration through mobility and light cardio.

For those not subjected to resistance training through lifestyle, finding ways to add one to three sessions a week of, say, weight lifting, active yoga, calisthenics or pilates can be beneficial. Research shows us strength-based training, specifically where we focus on intentionally lifting, moving and carrying loads at higher percentages above our body weight, is an important ingredient to healthy longevity for our bones, soft tissues, nervous system, metabolism and mental health. The old adage of “use it or lose it” applies here.

Get diversified

Getting the “right” amount of movement and exercise in today’s world can often feel like a bigger stressor than the nature of exercise itself. In my opinion, it’s more important we find ways that feel practical and attainable, rather than force a form of exercise on you that simply doesn’t fit or feel good. We are designed to move regularly and in a diverse set of ways. If your daily life includes low diversity in movement (you’re working in an office setting, driving or sitting a lot of the time), then engage in movement practices that explore a wide range of motions and styles, mixing in some strength, mobility and sustained cardio (20 minutes or more). Otherwise healthy adults do well with a session of intentional movement of any kind, two to five days a week. These could be 10 minutes, an hour or anything-in-between-long sessions.

For those in bodies with health needs that may require a more direct approach to exercise (such as chronic disease, pain or recovering from injury), you may need to be more intentional with what forms of exercise you focus on and how often you bring those in. I highly recommend working with exercise-based professionals (athletic therapists, exercise physiologists, well-trained personal trainers, kinesiologists as some examples) to support you in finding ideas and plans that work well for you in this season of life and support your health needs and goals.

If you are feeling a bit overwhelmed with where or how to start adding intentional movement into your life, find something that feels interesting but almost too easy and start there. That might be one or two stretches or yoga positions you find on YouTube that you can already do, and taking those in at a scheduled point in your day. Or perhaps it’s an extra 10-minute walk with the dog or your family a few more times in the week. What’s important is that you can bring your full attention to the activity and it’s easy enough you can return to it regularly.

As always, if pain, illness or injury prevent you from engaging in regular movement practices and limiting your quality of life, please reach out to your health care provider or consult a trained professional and access support for your path forward.

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While tension is largely unavoidable, there are several ways to ease the discomfort it causes.

All tension, regardless of where it’s physically felt, is a reaction from our neurological state. The nervous system receives signals from the body as it interprets our internal and external environments — and one response is tightening or tensing our muscles. Generally, the tension response prepares us for a perceived stress, though it sometimes persists longer than needed. Tension helps us get ready to react appropriately and often remains when we haven’t completed the action our nervous system believes we need to take.

Our breath is one of the simplest ways to directly interact with our nervous system and, consequently, with our reactions, such as tension. An effective breathing technique for tension release is four-second inhales matched with seven- or eight-second exhales. Longer exhales engage the “rest and digest” portion of our nervous system. This helps settle the need to react and releases tension. Practicing this breathing pattern — with longer exhales than inhales — for a few minutes several times daily can relieve tension held anywhere in the body or mind.

You can also employ slow movement, either separately or alongside the breathing practice. I like to start with the shoulders, an area where many people experience tension. On an inhale, slowly shrug your shoulders up toward your ears; on the exhale, release the shrug. This follows the pull of tension on the inhale — consciously creating tension through muscle contraction — and then releasing it on the exhale.

When we’re tense, stretching the affected areas sometimes creates more tension. Instead, slow movement toward and away from the tension helps regulate the nervous system and creates a sustainable release. You can apply this method anywhere in the body; the goal is to contract a muscle group and then reverse that movement. For tension in the back, start with the shoulders and then move to the glute muscles, squeezing with the inhales and releasing with the exhales as described above.

As always, if tension in your body or mind persists, please consult your healthcare provider to identify the root cause. Tension can be a precursor to anxiety, pain, sleep issues and many other health concerns — it’s an important early symptom to acknowledge, and for which to seek support.

The post Simple ways to relieve tension appeared first on Grainews.

And while efforts to rebuild and repair farms tend to take centre stage following a crisis, the mental health aspects of these events are often put on the back burner. However, the Canadian Centre for Agricultural Wellbeing (CCAW) hopes to change that mindset with its Catastrophic Events Toolkits, available online.

“The agricultural industry does a really good job of showing up and making sure we’re doing what needs to be done to make sure a farm can be saved or rebuilt or otherwise intervening in another way that is appropriate,” explains Dr. Briana Hagen, CEO and lead scientist at CCAW.

“What we don’t do a great job of is making sure there are mental health supports in place or intervention or preventative services that can be included in that response.”

The toolkits contain insights and resources for those supporting farmers and farm families during an agricultural crisis and were developed from a research study asking farmers what they need in a crisis.

The intention of the toolkits, says Hagen, is to bridge the mental health gap in emergency preparedness for catastrophic events across the agricultural industry.

“We know that farmers are experiencing poor mental health outcomes compared to the general population in Canada. We know that agriculture has unique stressors and some of those stressors are around these catastrophic events, including extreme weather events that are happening more frequently, that can really ratchet up stress on a farm and for a farm family,” Hagen explains, adding that CCAW also recently launched the National Farmer Wellness Network crisis line to provide farmers with access to farm-tailored mental health support.

“There is always going to be something causing stress and challenges, so making sure we have these types of supports in place for farmers to seek appropriate care is key.”

In addition to a core component that outlines how to support farmers during an agricultural crisis, a unique aspect of the toolkits is information for crisis liaisons to know more about specific farming events. The toolkits, which are geared toward groups creating emergency preparedness programs or plans, currently highlight avian influenza, African swine fever, and porcine epidemic diarrhea. The toolkits are described as living templates that will evolve to include other agricultural threats and crises.

“The beauty of crisis liaison toolkits is that a group, whether it’s a commodity group or a community group, can identify who the best-suited person for that role might be in that area or in that crisis, and this type of training could be utilized to make sure that person is ready,” explains Hagen. “Who a crisis liaison is depends on who might be the right person in that moment. I think that’s one of the really great things about this approach because it can evolve based on who is available and what farmers need in that moment.”

The background information for crisis liaisons and other individuals or groups could make a tremendous difference in supporting farmers’ mental health during a crisis. As Hagen explains, for farmers to get on board with receiving support, they want the people helping them to understand the unique traits of agriculture.

“That is something that came through in our previous research time and time again. Having someone who has a baseline knowledge of agriculture is key in order to have farm credibility and for a farmer to trust them in those moments of need. Without that knowledge, it’s harder for them to be able to serve farmers.”

Hagen points out that the crux of ensuring farmers get the support they need when they need it comes down to being proactive as an industry, which is why awareness about emergency preparedness, including mental health, is crucial.

“I do think that there is a strong urgency for emergency preparedness in a lot of commodity groups right now. For example, with African swine fever, we know that there is a lot of preparation for what could happen if it hits. That is where a toolkit like this could be incorporated into an existing emergency preparedness plan and really be helpful,” Hagen says.

“That’s why we’re working with groups to make sure the toolkits can be moulded to fit their commodity or community, which is what is really unique and really important about these kits.”

After years of research on farmers’ mental well-being, Hagen says the overwhelmingly positive response to the toolkits is undoubtedly a testament to the work that has been done to build awareness around mental health and its importance in the agricultural industry. And that’s a trend Hagen hopes continues.

“What I really hope happens with these toolkits is that mental health doesn’t just become an interventional thought for groups and for farmers. I really hope that by implementing plans and a crisis liaison, we can have boots on the ground early. So that we aren’t responding to a mental health crisis – we’re preventing one.”

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The lymphatic system, a crucial part of our immune and circulatory systems, can become sluggish during seasonal transitions. Unlike our cardiovascular system, the lymphatic system doesn’t have its own pumping or pressure mechanism. Instead, lymphatic vessels rely on the movement of our soft tissues and gravity to circulate.

This is one reason why it’s common to experience “puffiness” or water retention in our lower bodies. Gravity naturally keeps lymph fluid down.

While there are pathologies that affect the lymphatic system (lymphedema, certain cancers, vascular degeneration), almost everyone experiences a bit of extra fluid retention occasionally.

Gentle movement is one of the most effective ways to keep lymph flowing properly. Here are some of my favourite at-home practices to support your lymphatic flow:

Gentle rebounding

Standing, soften your knees and raise yourself onto your toes just enough that the heels lift off the floor. Drop back down to the heels and repeat this motion for 10-30 rounds fairly quickly. Remember to keep the knees soft and feel free to allow the rest of your body to bounce along with the impact.

Ankle pumps and circles

While seated or lying down, flex and point your feet, then rotate your ankles in circles. This simple movement helps move fluid from your lower extremities.

Arm swings

Standing with soft knees and feet wider than the hips, let your arms become heavy and begin rotating your body, allowing your arms to gently swing past the front and back of your body. Your hands may even gently pat or slap the opposite hip. Take deep breaths into your back and release long, sigh-like exhales as you rotate back and forth. Let gravity control your arms. Repeat this 10 times, then reach your arms overhead, stretching your whole body as long as possible as if reaching for the ceiling. Inhale, and then let a big exhale bring your arms back down, folding slightly forward and bending your knees as your arms swing behind you. Ride the inhale back up into your reach, and repeat the fold and drop with the next exhale. Repeat about 10 times.

Kick stretch/leg flush

Lying on your back, bend one knee toward your chest and grasp behind the knee with your hands. Flex your ankle so your toes lift toward your nose, then kick your heel toward the ceiling (straightening the leg). Keeping the ankle flexed, bend the knee back to its starting position and repeat the kick 10 times. On the 10th round, keep your leg as straight as possible and point and flex your ankle (pointing toes to ceiling, then bringing heel to ceiling) for another 10 rounds. Release and repeat on the opposite side.

As we navigate through summer and its changing weather patterns, staying mindful of our lymphatic health can help us feel more energetic and reduce uncomfortable symptoms of fluid retention. Listen to your body and adjust these movements as needed to suit your comfort level and physical capabilities.

If you’re experiencing chronic issues with water retention, skin discoloration or pain associated with swelling in your joints, it’s important to seek the support of a healthcare provider for assessment and possible ongoing care.

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The draft document recommends that the administration promote healthier diets and examine vaccines and prescription drugs but stops short of advising any change to how the U.S. approves or regulates agrochemicals.

The Department of Health and Human Services, whose head, Robert F. Kennedy Jr., chairs the commission, did not immediately respond to a request for comment.

The Trump administration has worked to balance the demands of the MAHA movement aligned with Kennedy, a vaccine skeptic and former environmental lawyer, with the concerns of farmers and ranchers, a key Trump constituency.

A previous report from the MAHA commission issued in May pointed to pesticides, along with processed food and over-prescription of medications and vaccines, for increasing rates of childhood obesity, diabetes and other illnesses.

More than 250 groups representing farmers, ranchers, and agrochemical companies urged the Trump administration in June to seek their input on future MAHA Commission activities. The White House this summer held a series of meetings with food and farm groups to discuss the work of the commission.

The draft report says that the Environmental Protection Agency will work to inform the public of its pesticide review process and collaborate with the U.S. Department of Agriculture to promote precision application of pesticides, which can reduce their overall use.

The EPA will consider exclusions from pollution laws for some farms and meat processing operations, the report says.

The report includes some existing priorities of the administration, like that HHS will investigate injuries from vaccines and prescription of antidepressants.

HHS and the Federal Trade Commission will explore guidelines to limit direct marketing of unhealthy foods to children and the administration will work to improve food quality in hospitals and prisons, the report says.

Along with Kennedy, the commission includes Agriculture Secretary Brooke Rollins, EPA Administrator Lee Zeldin and other officials and cabinet members.

— By Leah Douglas, Ahmed Aboulenein and Jessica DiNapoli

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The shoulder is incredibly mobile. Its joint capsule — where the arm bone meets the shoulder blade — is quite shallow, with most stability coming from connective and soft tissues. This complex intersection of various muscles and tissues creates many potential points for impingement, irritation and strain.

Most shoulder irritations I encounter stem from tension, protective holding patterns and postural issues throughout the upper body. Whether you spend your days doing physical labour or sitting in an office chair or truck, your posture, breathing patterns and body maintenance all affect your risk of shoulder pain and injury.

The shoulder’s exceptional range of motion demands significant stability. Our bodies can achieve this stability in several ways. Ideally, we want movement patterns that support the joint without creating tension. When this fails, the body’s backup plan involves using muscle tension to stabilize the joint — but this comes at the cost of comfort and full mobility. Adding factors like falls, trauma, chronic stress, hormonal changes, sleep issues or overuse injuries can cause the body to protect the vulnerable shoulder joint with even more tension.

Shoulder soreness, regardless of its root cause, typically responds well to manual therapies such as massage, combined with corrective postural exercises. I’ve worked with many people who’ve had shoulder pain for years — even those who’ve tried appropriate physiotherapy exercises without success. Once they receive manual therapy, their shoulder mobility often improves rapidly, and their prescribed exercises become much more effective.

A relatively rare condition called “frozen shoulder” can sometimes develop. This condition is characterized by shoulder pain and limited mobility (especially when reaching above 90 degrees, behind the back or behind the head) and progresses through three stages: the painful “freezing” stage lasting about six months, the less painful but mobility-limited “frozen” stage, and the “thawing” stage, which brings increasing range of motion despite some pain. While historically mysterious, recent research suggests a hormonal connection in women, particularly during perimenopause and menopause. In my experience, frozen shoulder can also relate to past trauma, autoimmune conditions and neurological factors. I’ve found targeted acupuncture treatments combined with nutritional guidance often help these cases.

People with shoulder pain are commonly referred for cortisone or similar joint injections. While these can provide relief — especially when combined with guided rehabilitation and manual therapies — the benefits are usually temporary. I always encourage those with shoulder discomfort to consult an experienced manual therapist and rehabilitation specialist, as this approach often addresses the root causes more effectively.

Shoulder pain may also indicate broader health issues. While left shoulder and arm pain can signal cardiovascular emergencies, right shoulder pain might suggest liver dysfunction, stomach issues or gallbladder problems. Any shoulder pain that doesn’t improve with conservative treatment — like manual therapy, anti-inflammatory medications or rest — or that appears suddenly without clear cause should be evaluated by medical professionals to rule out systemic issues.

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At its root, tension is a signal our nervous system perceives some form of threat. The nervous system receives signals from the body, which is interpreting internal and external environments. The tension response is generally a preparation for a perceived stress — though it sometimes sticks around longer than we need it. Tension is designed to help us get ready to react accordingly and will stick around when we haven’t fully carried out the action our nervous system perceived us needing to take.

Just breathe

The breath is one of the easiest ways to directly interact with the nervous system — and with its held reactions such as tension. I like to begin with a coherent breath practice, meaning an equal-length inhale to an equal-length exhale. Start with inhaling for four seconds and exhaling for four seconds and maintain this gentle rhythm to the breath for two minutes, twice a day.

Sit or lay comfortably while you practice this, and you can practice giving the breath a direction. Imagine breathing in via the feet or seat, up the body and down the body, out via the same anchor point.

In slow motion

Used separately, or in addition to the breath practice above, we can employ slow movement. I like to start at the shoulders, an area where many people experience tension. Sometimes when we’re tense, stretching the tense spots only creates more tension. Instead, slow movement toward and away from the tension helps to regulate the nervous system and sustainably create a release.

On an inhale, slowly shrug your shoulders up toward the ears; on your exhale, release the shrug back down. You’ll find you’re following the pull of tension on the inhale, consciously creating some tension through contraction of the muscles, then releasing it on the exhale.

You can take this method to anywhere in the body. Essentially the goal is to create a contraction in a muscle group and then reverse that movement. If you’re feeling tension in the back body, starting with the shoulders and the moving to the glute (butt) muscles, employing a squeeze with the inhales and a release with the exhales in the same way as above, can be very effective.

As always, if tension anywhere in the body or mind persists, please consult your health care provider on where the root of the problem may be for you. Tension is a precursor to conditions such as anxiety, pain, sleep issues and many other health complaints — and is an important early symptom to acknowledge and for which to seek support.

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