Why We Hold Fear and Anxiety in Our Chest and Shoulders--And Ways To Release It

You worked all day and you cannot seem to turn your mind off. All the stress, fear, and anxiety of all that needs to be done or things that did not go well pile up in your mind and now suddenly your neck and chest feel painful. Sound familiar? Unfortunately, this is a common experience for many going through the daily grind of life, but why does this happen and how can you prevent it and/or treat it? 

Chronic stress, or any stress that is longer-lasting or occurs daily, tends to lead to habitual anxiety patterning. Habitual anxiety patterning is a state in which muscle develops increased tension over time. This increased muscle tension is controlled by the nervous system. So, when you experience heightened stress, the nervous system shifts to a more protective response, known as the sympathetic response. This protective mode the nervous system shifts into tends to increase muscle tension throughout the body, however areas that tend to be more notable include the neck muscles, upper trapezius (the muscle on top of the shoulder), and the pectoral muscles (muscles of the chest). This increased tension alters both standing and sitting posture and contributes to a pain response in this area as well.  

It may seem daunting or futile to address this pain and muscle tension, as life always piles more stress on, however there are a few simple techniques that you can apply daily that will transform how your body responds to stress. One such technique is pandiculation.

Pandiculation is the coordination of deep breathing practices with movement. It allows for the gentle release of muscle tension through teaching the nervous system safety and to decrease the protective response set on by stress and anxiety.  

An example of this includes gently and actively raising your shoulders up to your ears while simultaneously inhaling then slowly relaxing the shoulder back down as you exhale slowly and repeating this.  

Another effective technique for addressing pain and tension in the neck, shoulders, and chest is diaphragmatic breathing. Engaging in diaphragmatic breathing shifts the nervous system from protective mode (fight, flight, freeze) to restorative or healing mode (parasympathetic response). This also allows the body to release overall muscle tension and thus decrease pain. An example of this is placing your hands on your belly and inhaling to expand the belly for a count of 4 seconds then slowly releasing for a count of 8 seconds. 

The next time you experience neck and chest pain after a long, stressful day, try these techniques. While you cannot control the outside world, you have an incredible ability to regulate your inside world and choose how your body responds to stress and anxiety. 

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