Relaxation for the whole body

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Last Medical Review: April 1, 2020
Medically Reviewed by Dr. Elisabeth Vincent Hamelin
Progressive Muscle Relaxation (April 1, 2020)

It is easy for us to get excited when we are stressed, depressed or worried about something. Those who have been tense for a long time may find it difficult to relax just by yourself. This exercise will help you relax throughout your body.

It is good if you lie down while doing the exercise, but you can also do the exercise when you sit comfortably in a chair or armchair.

The first times you do the exercise it is good if it is calm and quiet around you. Some also find it easier to relax to soothing music.

After practicing for a while it is often easier to relax even if you have background sounds.

Short relaxation exercise for the whole body

  1. Lie down on your back on a soft rug, or be comfortable. Sit back if you are seated. Close your eyes if it feels good to you.
  2. Take a few deep breaths through your nose and let the muscles in your stomach relax.
  3. Tighten the entire body at the same time, from the toes to the face, and lift the head, legs and arms a few millimeters from the floor, but not higher. Hold your breath.
  4. Hold the tension and continue to hold your breath for ten to fifteen seconds, or longer if it feels comfortable.
  5. Exhale and allow the body to sink to the mat. Leave on for a while and allow breathing to be as usual. Feel your feet fall a little aside. Feel the whole body relax.
  6. Repeat the exercise a few times.

A little longer relaxation exercise for the whole body

  1. Lie down on your back on a soft rug, or be comfortable.
  2. Take a few deep breaths through your nose and let the muscles in your stomach relax.
  3. Focus attention on your feet. Feel how they rest on the ground.
  4. Then go through the entire body and note the contact with the substrate.
  5. Pay attention to your lower legs, knees, back of your thighs, hips, back, hands, arms, elbows, shoulders and back head.
  6. Tighten your right hand and hold your breath. Tighten for five to ten seconds.
  7. Exhale and let your hand relax. Note the difference between voltage and voltage.
  8. Then continue with your left hand. Hold your breath for five to ten seconds. Then breathe out and relax. Note the difference between voltage and voltage.
  9. Continue with right arm, left arm, right foot, left foot, right leg, left leg, tail, abdomen, shoulders, face, jaws. You can take a break now and then and just breathe in and out through your nose a few times.
  10. Finish by noting yet again how your body rests on the ground.

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