PROGRESSIVE MUSCLE RELAXATION TECHNIQUE
Releasing tension one muscle at a time
Progressive Muscle Relaxation
Techniques like progressive muscle relaxation can directly calm an agitated nervous system. By pairing deep relaxation with a word and an exhale, you’ll be training your mind and body to enter a state of relaxation on cue. Over time, when you find yourself starting to feel tense and stressed, you can take a calming breath, say your word as you exhale, and feel the benefits of all your progressive muscle relaxation training, no matter where you are.
With time and consistency, you'll find you can move through the practice more fluidly- scanning both arms or both legs together rather than separately. But resist the urge to skip ahead too soon. This is about retraining your body, teaching it to recognize and surrender to relaxation- and like anything worth learning, that doesn't happen overnight.
Try It for Yourself
Find a quiet place where you won’t be disturbed. (don't forget to silence your phone)
Sit in a chair with your legs stretched out in front of you, heels on the floor. Make any necessary adjustments to get comfortable. Allow your eyes to close.
Alternately tense and then relax the major muscle groups in your body, starting with your feet and working your way up. Create a moderate degree of muscular tension in each area of the body for a few seconds. Then release the tension all at once, really noticing the contrast as you move from tense to relaxed. Continue to relax for 30 to 60 seconds before tensing the next group of muscles.
Take a few nice, slow breaths as you release any remaining muscle tension, letting your entire body enter a state of deep relaxation. With each exhalation, mentally say to yourself a single word that you associate with relaxation (e.g., “peace,” “calm,” “breathe,” etc.). Continue saying this word in your mind each time you exhale, for three to five minutes.
Once you've moved through the whole body, let your awareness quietly return to the present. Wiggle your fingers and toes, take a slow breath, and open your eyes when you're ready. Just notice how you feel.
Include as many of the following as you can, always listening to your body:
Lower legs
One leg at a time, pull your toes toward you to create tension along your shin.
Thighs
One leg at a time, flex your leg, tensing the quadriceps muscle in the front of your thigh.
Glutes
Squeeze your buttock muscles.
Abdomen
Tense your stomach muscles and pull your navel in toward your spine.
Breath
Take a deep breath in, allowing it to expand your chest, and hold it. Release tension when you exhale.
Upper arms
One arm at a time, tense the muscles in each upper arm.
Forearms and hands
One arm at a time, make a fist and pull your hand backward toward your elbow, creating tension through your hand, wrist, and forearm.
Neck and upper back
Shrug your shoulders up toward your ears.
Face and scalp
Raise your eyebrows while simultaneously scrunching your eyes tightly closed (you may need to remove contact lenses for this one).