Shake it Off

The Idea of the Week

Have you ever noticed your hands start to shake after a stressful moment? If you’ve experienced a panic attack, had a close call in traffic, or had a heated argument, you may have noticed tremors wrack your body. Or, perhaps you recall becoming so overwhelmed with joy during your wedding that you began to shake. 

This “shaking” feature is an intentional design. 

Following an accident or stressful event, our bodies often shake. It may even be accompanied by a sense of internal buzzing, as though all the energy is zipping through you.

Sometimes, we begin to shake directly following an event. Other times, it surfaces much later, weeks, months, or even years after the incident. 

Take, for instance, a moment when you were caught in a heated argument with someone, or the other person strongly disagreed with you. This moment may bring up intense emotions even years later, and as you recall it, you may notice your body begin to tremble, your hands shake, or your breathing pattern change. Your body can almost feel as though you’ve been dropped right into that moment, and thus the shaking begins.

Your body remembers, and it can respond as if the event is happening all over again.

So, why do our bodies do that? Why do they shake after intense and emotional events? This involuntary shaking is the body’s way of discharging, or releasing, excess energy. 

During stress, your nervous system floods with adrenaline and cortisol to help you respond. Your body activates the fight-or-flight response. This gives the body a burst of energy to respond to the perceived threat. Following the acute moment, the body needs to regulate, bringing the energy levels back down to its normal, calm state. 

Shaking is one of the body’s mechanisms for regulating.

The Practice of the Week

We can intentionally use shaking to help the body release tension and deep-seated emotions. Before beginning this exercise, please take stock of your body’s abilities and limitations. Begin with a smaller amount of time, such as 10-30 seconds of shaking. As you practice, you may gradually build up to 2 minutes as your body becomes accustomed over time.

Follow along with this 7-minute video for a standing, full-body shake, or this 7-minute seated version.

Step 1: Position. Often this exercise is practiced while standing, although this can also be completed while seated. 

Step 2: Space. Make sure you have plenty of space to practice without bumping into something. You will want to choose a room that has minimal furniture and a big open space away from the wall, or you could try practicing outside, where you have more space to move around.

Step 3: Breathe. Notice your breath. Try taking a deep breath into your belly and then sigh it out. 

Step 4: Focus on a particular part of the body and shake it out. To begin, you may want to simply focus on one part of the body, like your arms, and shake it out.  Lift your left arm up and shake it out. Wave your arm around. Imagine that you have something in your hand that you are trying to flick off. Continue for a few seconds.

Step 5: Pause and notice. Stop shaking your arm and come back to stillness. Notice the difference between your right and left sides. 

Step 6: Shake out your right arm. Repeat step 4 with your right arm.

Step 7: Pause and notice. Then shake out your left leg. Kick out your leg and shake as though you are trying to shake off grass or something that clings to your leg. 

Step 8: Pause and notice. Then shake out your right leg. Repeat step 7 with your right leg. 

Step 9: Pause and notice. Then shake your full body. Shake all of your limbs at once. Move your hips and shimmy your shoulders and chest. Get goofy with it. Let your tongue hang out. Wriggle your whole body like a dog shaking off the rain. Let your body move the way it needs to, and your mind follows.

If you’d like, you may also try jumping to release even more energy. Alternatively, lift your heels up, then come back down without the actual jump. Move your hips in circles. 

Step 10: Breathe. Return to stillness. Scan your body. How does it feel? What sensations do you notice? Take this releasing exercise to the next level by letting yourself sigh. Take deep breaths.

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