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 muscle group all at once.
- Relax for 10-20 seconds.
- Move on to the next muscle group. Work through your whole body in this way.
- When you're done, count backwards from 5 to bring your focus back to the present.
476
2.02K reads
CURATED FROM
IDEAS CURATED BY
The idea is part of this collection:
Learn more about health with this collection
Identifying the skills needed for the future
Developing a growth mindset
Creating a culture of continuous learning
Related collections
Similar ideas to Progressive muscle relaxation technique
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...
Breathe Slowly
The “4-7-8 breath” technique is touted as a calming practice and tool to combat anger.
Exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for seven seconds, then exhale through your mouth for a count of eight. It’s not possible t...
Deep breathing exercises
Use deep breathing exercises to relax your body:
- Sit somewhere comfortable with a straight back
- Close your eyes and begin breathing through your nose
- Breathe in for a count of two.
- Hold your breath for a count of one
- Breathe out through your mouth ...
Read & Learn
20x Faster
without
deepstash
with
deepstash
with
deepstash
Personalized microlearning
—
100+ Learning Journeys
—
Access to 200,000+ ideas
—
Access to the mobile app
—
Unlimited idea saving
—
—
Unlimited history
—
—
Unlimited listening to ideas
—
—
Downloading & offline access
—
—
Supercharge your mind with one idea per day
Enter your email and spend 1 minute every day to learn something new.
I agree to receive email updates