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Take another deep inhale… And exhale… Feel your body already relaxing… already letting go. On the next exhale, imagine any tension that you’re holding being released and flowing out of your body. How it rises as you inhale… and falls as you exhale… Inhaling slowly… and then exhaling slowly…Īs you continue to breathe, pay attention to how your chest and belly moves.
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Let’s start by finding a comfortable position, either lying down on a mat, your bed, maybe a couch… or sitting upright with a straight posture, arms resting to your sides. If you have injuries or pain in any area, feel free to skip that step. You shouldn’t be straining, cramping, or feeling pain. Tensing each area for about 5 seconds, and then letting go and feeling the muscles relax.Īs you practice, it’s important to really feel the tension in each muscle group and hold it tightly. In this exercise, we’re going to work our way through every muscle group in the body. Welcome to HelpGuide’s progressive muscle relaxation. Not only does progressive muscle relaxation help relieve anxiety in the moment, but with regular practice, it can also lower your overall tension and stress levels. The technique is simple: working through the body, tense one muscle group at a time and then release the tension and notice the contrasting feeling of relaxation. Progressive muscle relaxation is a relaxation technique that helps you release the tension you’re holding in your body and feel more relaxed and calm. When you’re experiencing anxiety, stress, or worry, one of the ways your body responds is by tightening up.
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