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Entire leg (squeeze thigh muscles while doing above).Lower leg and foot (tighten your calf muscle by pulling toes towards you).To make it easier to remember, start with your feet and systematically move up (or if you prefer, you can do it in the reverse order, from your forehead down to your feet).

The different muscle groupsĭuring the progressive relaxation exercise, you will be working with almost all the major muscle groups in your body. After completing all of the muscle groups, take some time to enjoy the deep state of relaxation. Remain in this relaxed state for about 15 seconds, then move on to the next muscle group. At first, it may feel uncomfortable to be focusing on your body but with time it can become quite enjoyable. Note: It can take time to learn to relax the body and notice the difference between tension and relaxation. This is the most important part of the whole exercise. It is important to very deliberately focus on and notice the difference between the tension and relaxation. You should feel the muscles become loose and limp, as the tension flows out. After about 5 seconds, let all the tightness flow out of the tensed muscles. This step involves quickly relaxing the tensed muscles. Isolating muscle groups gets easier with practice. It is easy to accidentally tense other surrounding muscles (for example the shoulder or arm), so try to ONLY tense the muscles you are targeting. In this instance, you would be making a tight fist with your left hand. It is important to really feel the tension in the muscles, which may even cause a bit of discomfort or shaking. Next, take a slow, deep breath and squeeze the muscles as hard as you can for about 5 seconds. First, focus on the target muscle group, for example, your left hand. This step is essentially the same regardless of which muscle group you are targeting.

The first step is applying muscle tension to a specific part of the body.

Those who remain script how to#

How to do Progressive Relaxation The tension – relaxation response Take about 5 slow, deep breaths before you begin. Wear loose, comfortable clothing, and don’t forget to remove your shoes. Although relaxing before bed can improve your sleep, the goal of this exercise is to learn to relax while awake. You can lie down, but this will increase your chances of falling asleep. Find a quiet, comfortable place to sit, then close your eyes and let your body go loose.