Progressive relaxation helps your whole body relax. To try this technique, follow these steps:
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Find a quiet room. Sit in a comfortable chair or lie on your back.
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Breathe in deeply to a slow count of 5. Feel your belly, chest, and back expand. Breathe out slowly to a count of 5. Do this for several minutes.
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After a few minutes, breathe in deeply again, but this time tighten the muscles in your feet. Notice how it feels. Hold the tension for 3 seconds.
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Breathe out while relaxing the tightened muscles. Notice how relaxed you feel.
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Repeat steps 3 and 4 with another muscle group. You can move from your feet, calves, and thighs to your stomach, arms, and hands.