Progressive Muscle Relaxation
In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally.
- Lie comfortably on the floor.
- Take a few deep breaths to relax.
- Breathe in. Tense the muscles of your feet .
- Breathe out. Release the tension in your feet.
- Breathe in. Tense your calf muscles.
- Breathe out. Release the tension in your calves .
- Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.
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Similar ideas to Progressive Muscle Relaxation
Progressive muscle relaxation technique
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...
Progressive Relaxation
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...
Body scan or 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.
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