Progressive Muscle Relaxation Exercise

[relaxing music] Welcome to progressive muscle relaxation.

Before we begin, I want to briefly explain why we're doing this exercise.

When people experience anxiety, the nervous system often stays in a state of alertness or activation.

The body can begin holding tension automatically, sometimes without us even noticing it.

Muscles tighten, breathing changes, and the brain can interpret these physical sensations as signs that something is wrong, which can keep anxiety going.

Progressive muscle relaxation is an evidence-based strategy that helps interrupt that cycle.

Research has shown that regularly practicing relaxation exercises like this can help reduce physical symptoms of anxiety, improve sleep, increase awareness of tension in the body, and help the nervous system return to a calmer baseline over time.

The goal isn't to force yourself to feel completely relaxed. Instead, the goal is to help your body practice moving out of tension and into a state of greater safety and calm.

For this exercise, I'll guide you to gently tense different muscle groups for a few seconds and then release them.

As you let go, notice the contrast between tension and relaxation.

If any movement feels uncomfortable or painful, you can skip that part or soften the intensity.

Let's begin.

Take a slow breath in through your nose

and slowly exhale.

And one more breath in

and exhale.

Start by focusing on your hands.

Clench both fists gently.

Notice the tension building in your hands and forearms. Hold that tension.

And release.

Let the fingers soften completely.

Notice the difference between the tension and relaxation.

Now bring your attention to your shoulders.

Lift your shoulders up towards your ears.

Hold the tension.

And let them drop.

Allow the shoulders to soften downwards.

See if you can allow just a little more space around the neck and shoulders.

Now focus on your face.

Gently scrunch the muscles in your face.

Tighten the jaw.

Squeeze the eyes shut.

And release.

Let the forehead soften.

Unclench the jaw.

Let the muscles around the eyes relax.

Many people carry anxiety in the jaw or the forehead without realizing it, so take a moment to make sure those areas are relaxed.

Now take a deep breath in and hold that breath gently while noticing any tension through the chest.

And slowly exhale, letting the chest soften.

Allowing your breathing to settle into a natural rhythm. Now tighten the muscles in your stomach as though bracing or pulling the muscles inward.

And release. Let the stomach soften completely.

Notice whether the body feels even slightly heavier or calmer.

Bring your attention to your legs.

Press your feet gently into the floor and tighten your thighs and calves.

And release.

Let the legs loosen.

Allow the muscles in the legs to fully switch off.

Now take a moment to notice your whole body.

You might notice warmth, heaviness, softness, or perhaps simply a

slight reduction in tension.

There's no right or wrong response.

The nervous system often responds to repetition and consistency.

The more regularly you practice exercises like this, the easier it can become for your body to recognize and return to a calmer state.

Take one final slow breath in, and exhale slowly.

When you feel ready, gently begin bringing your attention back to the room around you.

You can wiggle your fingers or toes and slowly open your eyes if they were closed.

Remember, relaxation is a skill.

You don't need to do it perfectly for it to be beneficial.

[outro music]