Progressive Muscle Relaxation Technique

[00:00:03] Hi, this is Barry with care, tech and tips and this is a special episode where I talk you through a progressive muscle relaxation technique. [00:00:11] Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. [00:00:21] This exercise can give you an immediate feeling of relaxation. But but it's best to practice frequently, at least once or twice a day. [00:00:30] The more often you practice, the more you'll become aware of when you're tense and you'll have the skills to help you relax. [00:00:37] During this exercise, you should tense each muscle, but not to the point of strain. [00:00:43] If you have any injuries or pain, you can skip those areas where you might have trouble. [00:00:49] Pay special attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation. [00:00:56] Lets get started. [00:00:59] Sit back or lie down in a comfortable position and close your eyes. [00:01:06] Start by taking a deep breath and notice the feeling of air filling your lungs. [00:01:12] Hold your breath for a few seconds. [00:01:17] Now release the breath slowly and let the tension leave your body. [00:01:24] Take in another deep breath and hold it again. Slowly release the air even slower. Now take another breath. [00:01:39] Fill your lungs and hold the air. [00:01:44] Now slowly release the breath and imagine the feeling of tension leaving your body. [00:01:52] Now move your attention to your feet. [00:01:56] Begin to tense your feet by curling your toes and the arch of your foot. [00:02:02] Hold on to the tension and notice what it feels like. [00:02:13] Now release the tension in your foot and notice the new feeling of relaxation. [00:02:22] Next, begin to focus on your lower leg. [00:02:27] Tense the muscles in your calves. [00:02:29] Hold them tightly and pay attention to the feeling of tension. [00:02:41] Now release the tension from your lower legs. Again, notice the feeling of relaxation and remember to keep taking deep breaths. [00:02:54] Next, tense the muscles of your upper leg and pelvis. You can do this by tightly squeezing your thighs together. [00:03:02] Make sure you feel tenseness without going to the point of strain and release. [00:03:15] Feel the tension leave your muscles. [00:03:20] Begin to tense your stomach and chest. [00:03:23] You can do this by sucking your stomach in. [00:03:26] Squeeze harder and hold the tension a little bit longer. [00:03:40] Now release it. Allow your body to go limp. Let yourself notice the feeling of relaxation. [00:03:57] Continue taking deep breaths. Breathe in slowly, noticing the air. Fill your lungs and hold it. [00:04:06] Release the air. Slowly. Feel it leaving your lungs. [00:04:14] Next, tense the muscles in your back by bringing your shoulders together behind you. Hold them tightly, tense them as hard as you can without straining and keep holding. [00:04:35] Now release the tension from your back. [00:04:38] Feel the tension slowly leaving your body and the new feeling of relaxation. [00:04:44] Notice how different your body feels when you allow it to relax. [00:04:50] Now tense your arms all the way from your hands to your shoulders. [00:04:55] Make a fist and squeeze all the way up your arm. [00:05:00] Now hold it. [00:05:10] Release the tension from your arms and shoulders. [00:05:13] Notice the feeling of relaxation in your fingers, hands, arms and shoulders. [00:05:20] Notice how your arms feel limp and at ease. [00:05:25] Move up to your neck and your head. [00:05:30] Tense your face and your neck by distorting the muscles around your eyes and mouth. [00:05:43] Now release the tension. [00:05:46] Again, notice the new feeling of relaxation. [00:05:51] Finally, tense your entire body. [00:05:55] Tense your feet, legs, stomach, chest, arms, head and neck. [00:06:02] Tense harder without straining. [00:06:05] Hold the tension. [00:06:16] Now release. [00:06:18] Allow your whole body to go limp. [00:06:21] Pay attention to the feeling of relaxation and how different it is from the feeling of tension. [00:06:34] Now begin to wake your body up by slowly moving your muscles. [00:06:38] Adjust your arms and legs. [00:06:40] Stretch your muscles and open your eyes when you're ready. [00:06:50] And that's it. [00:06:53] Save this and use it whenever you can. [00:06:56] Try once or twice a day for a while and you should see a difference. [00:07:02] Thank you.