Progressive Relaxation

The goal is to notice tension and to allow it to be released. Practitioners start at one end of their body, usually their feet, and work through the whole. They might tense and then relax muscles or they might visualize a wave moving over their body to release tension.

This popular technique systematically relaxes your muscle groups one at a time.

• Lie down and stretch out.
• Breathe in and tense the first muscle group, for example, your hands. Tense hard, but not to the point of pain. Hold for 4-10 seconds.
• Exhale and relax the musc...

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for 2 to 3 seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breat...