How to Release Facial Tension

By Alene L. Brennan, RYT

1 min read

I’ve been told that I frown in my sleep. So needless to say, I carry a lot of tension in my face, head, and neck.

I started doing a self-massage to help retrain the muscles to relax and let go of some of that tension. It takes just a few minutes and when I’m really getting fancy, I’ll even add lavender essential oil to the massage (did you know that lavender is great for the skin too!).

Check out the steps that I do for this simple massage, but I’m always curious what others are doing as well.

Do you have any massages techniques or stretches that help you? Post below.

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dinamay Member
I used to frown a lot but a couple of Botox treatments seemed to “rewire” my forehead muscles. I still tend to grit my teeth, though. So my bedtime routine is mostly focused on reminding myself to let my jaw go slack and relax my shoulders so they’ll drop BELOW my ears. Having gotten that far, I usually drift off....zzz
1. Alene L. Brennan, RYT Moderator & Contributor
 <inline-mention username="dinamay" user-id="3907903"/> that's great to hear that you had such good success with Botox! It's always good to know what's working for others in our community. And I love your technique for now addressing the tension in your jaw. It's always a work in progress, right? 😀
crazydoodlegram Member
 Thanks for the facial massage tips! I recently learned I clench my jaw while sleeping and that caused my tight neck/shoulder ache that continues up into the occipital area and then it was full on migraine.The massage therapist I see now does an intraoral massage along with the facial releases and wow what a difference. She too has shown me easy massages I can do myself. This site is the best!!!! 
1. Alene L. Brennan, RYT Moderator & Contributor
 <inline-mention username="crazydoodlegram" user-id="3783376"/> thanks for sharing! It's helpful to know that massage therapists offer some unique strategies for relief and can give us techniques that we can use at home. It's so helpful when someone puts the tools in our hands as well to support our healing. <3
PonderBunny Member
I tend to tighten my shoulders uncontrollably. Toe touches and pulling each arm across the opposite side of my body help to loosen them. Another thing that can help is to slowly and deliberately break into the biggest smile I can manage. It breaks the tension in my facial muscles, and I think I remember reading somewhere it has a psychological effect on mood as well.
1. Alene L. Brennan, RYT Moderator & Contributor
 <inline-mention username="PonderBunny" user-id="4127046"/> this just made me smile 😀 It makes me think of the line in Eat, Pray, Love when Elizabeth Gilbert is told to smile during her meditation. She's told "smile in your face, smile in your mind... even smile in your liver." It's a sweet idea of thinking that we are smiling with every cell in our body. And yes, the effects have to be felt both physically and emotionally! Thanks for bringing a smile to my morning - and all the readers in this community. <3
rellenh Member
My Dentist made a Upper Bite Plane for me. I have learned not to grit my teeth, or at least I try! I have been wearing one every day for 39 years. In the beginning I wore it all day, then whenever I was home, and then at night, and when I have a bad headache. And oddly, it also seems to calm me down, which my Dentist informed is NOT a placebo effect, but a genuine effect of the Bite Plane. I mention that it is an Upper Bite Plane. The theory is that the Plane is fitted to the Stationary Upper Jaw, the one that does not move around. Therefore the lower jaw aligns with the upper jaw. I try to remember throughout the day and night to loosen my lower jaw and not let the upper and lower teeth touch each other. And no, you don't have to go around with your mouth hanging open! Just close your lips and separate your teeth! Kind of like the Lauren Bacall scene in the Bogart movie!
1. MelanieM Community Admin
 <inline-mention username="rellenh" user-id="3862291"/>, thanks so much for sharing your experience with us! It sounds like the bite plane has really made a difference for you, that is great! So interesting that it has a calming effect, too! ~Melanie (team member)
2. Alene L. Brennan, RYT Moderator & Contributor
 <inline-mention username="rellenh" user-id="3862291"/> this is great to hear that you got relief from an upper bite plane. It's an interesting theory you explained and makes a lot of sense. It's also nice to know that it's something that you were able to adjust over time so you only wear it as needed.
Melissa Arnold Community Admin
Another jaw clencher here -- a passive sign of chronic anxiety. Even when I'm doing well, my body still tends to hold tension, especially in my jaw. Occasionally I'll see on social media, "Here's a reminder: unclench your jaw and relax your shoulders." It's amazing how much better I feel taking two minutes to be aware and adjust my position. By the end of a long day at the computer, I love a hot bath to reconnect with my body and stretch. I don't get migraines, but I do get painful headaches around my eye when I've overdone it. I find that lightly pinching or applying gentle pressure to my eyebrow or the browbone is really comforting. At bedtime, I wear a nightguard to help minimize grinding. I like your point about the little things that add up in our overall wellness, Alene. Neat stuff here. -Melissa, <a href='https://migraine.com' target='_blank'>migraine.com</a> team
Alene L. Brennan, RYT Moderator & Contributor
<inline-mention username="Melissa.Arnold" user-id="3827796"/> you have so many great suggestions and it's great to hear that they're working for you. I especially love the idea of the gentle massage around the eyebrow and brow bone because that's definitely a big area of tension for me too! Here's to more self facial massages in our days <3