← Calm exercises
Muscle relaxation
Tense, then release, one muscle group at a time. A guided version of progressive muscle relaxation.
Sit or lie somewhere comfortable.
12 muscle groups. For each one: tense for 5 seconds, then let go completely for 15 seconds.
Tense firmly but not painfully. Skip any area that is injured or sore, and ease off if you feel a cramp.
Why it works
Progressive muscle relaxation (Jacobson) teaches the difference between tense and relaxed muscles. It is used for anxiety, stress and sleep.
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