Progressive Muscle Relaxation
A physical relaxation technique to reduce tension through systematic muscle release.
Why it works
Systematically tensing and relaxing muscle groups calms the nervous system, promotes deep relaxation and aids in muscle recovery by increasing circulation
How to practice
Starting at your feet, tense each muscle group for 5 seconds while inhaling. Hold briefly, then release completely while exhaling for 10 seconds. Notice how different the tense state and relaxed state feel. Move progressively up through your legs, core, arms, shoulders, neck, and face.
Good to know
Practice this before sleep for enhanced benefits. If time is limited, you can shorten the practice to 3-4 major muscle groups.
Get the full library
One-time $49 unlocks all 54 protocols and guided audio.