How to Get Unstuck
Feeling stuck in a funk, overwhelmed with frustration, or just plain exhausted? You don’t need to reach for a pill, a drink, or anything else to change your emotional state. As a licensed body-based psychotherapist in Tampa, I’m sharing three quick, body-based psychotherapy exercises—also known as bioenergetic exercises—that you can do at home in just a few minutes to reset your mood and get your day back on track. These exercises are designed to help adults like you shift your emotional energy using simple, practical movements. Let’s dive in!
1. Breathe Into Your Pelvic Floor (Active Meditation for Energy or Calm)
This exercise, cheekily called “Breathe Into Your Balls” (thanks to my friend Elliott for the catchy name), is all about using your breath to either charge up or calm down. The key is bringing your breath all the way to your pelvic floor—softening the tensions in your torso for a deep, effective breath.
Why It Works: Most people think a “deep breath” means a big, chest-expanding gulp of air. That’s actually an emergency move that signals your brain something’s wrong, spiking your energy (great for getting out of a funk but not for calming down). A proper deep breath involves softening your torso and inflating your belly, releasing tension and helping you regulate your emotional state.
How to Do It:
- To Charge Up: Take big breaths through your mouth, expanding your chest while softening your torso down to your pelvic floor. Focus on long inhales and short exhales.
- To Calm Down: Breathe only through your nose, inflating your belly on the inhale and squeezing it on the exhale. Avoid chest expansion.
- Lean back over a pillow or chair, arms over your head, and breathe for 2-5 minutes. Ensure your belly inflates on the inhale and your torso softens.
- By the end, you’ll feel energized or relaxed, depending on your goal. How’s that for redirecting your attention!
2. Beat It to Death (Bioenergetic Pounding for Energy Release)
When you’re buzzing with too much energy—maybe you’re so frustrated you want to smash something—or you need to tap into your power, this exercise is for you. Officially called bioenergetic pounding, I’m calling it “Beat It to Death” for fun. It’s a fantastic way to discharge kinetic energy safely.
Why It Works: Pounding allows you to release pent-up energy that might otherwise lead to impulsive decisions (like getting drunk or lashing out). It’s also a great active meditation to balance your energy before a big day.
How to Do It:
- Grab a baseball bat, use your forearms, or even a sledgehammer if you have one. Find a mattress, heavy bag, or tire to pound.
- Beat it with all you’ve got until you’re exhausted. Focus on your form to build confidence, i.e. feet flat and firmly planted, knees slightly bent, elbows together, not splayed out.
- Three Rules:
- Don’t hurt yourself.
- Don’t hurt or scare anyone else.
- Don’t damage property.
- Once you’re done, rest for a minute or two and reflect on how you feel.
3. The Hangover (Grounding Pose for Calm)
When you’re feeling discombobulated but not quite at the “beat something” level, try the “Hangover” (aka the grounding pose in bioenergetic therapy). This simple pose helps you cool your jets, calm you down, and refocus.
Why It Works: This pose uses gravity and relaxed positioning to calm your nervous system, helping you regain mental clarity in just a couple of minutes.
How to Do It:
- Stand with feet shoulder-width apart, knees slightly bent.
- Bend at the waist, letting your hands fall toward the floor. Keep your head heavy (like a bowling ball) and shoulders relaxed.
- Hang for at least 2 minutes. It might stretch your hamstrings uncomfortably, but stick with it for maximum calming benefits. Breathe light, slow, and low.
- Slowly roll up your spine (like a slinky), keeping shoulders relaxed. Don’t raise your head until you’re upright.
- Take a deep belly breath, shake out your arms and legs, and roll your shoulders. You’ll feel refreshed and ready to tackle your tasks.
Why Choose Bioenergetic Exercises?
These body-based exercises are rooted in bioenergetic therapy, a form of psychotherapy that uses physical movements to release emotional tension and build self awareness. Unlike substances, these exercises empower you to take charge of your emotional state without negative side effects. They’re quick, practical, and can be done anywhere, making them perfect for busy adults looking to improve their mental well-being.
Leah Benson, LMHC is a licensed psychotherapist in private practice in Tampa, FL.
