Progressive Neuromuscular Relaxation
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In this recording, you'll be guided through a progressive muscle relaxation exercise that helps to reduce stress both mentally and physically.
Ideally, this exercise should take about 15 minutes if it is not rushed. You can shorten the exercise by eliminating specific muscle groups, thereby moving up the body more quickly. When going through the exercise, you should hold muscle contractions for 4-6 seconds.
Setting: Whenever possible lie down.
Initial instructions: You can do this virtually anywhere. You can do it in bed at night if you are having difficulty falling asleep. You can also use it if you are feeling sleepy and want to wake up in order to study. You can do the exercise sitting up in a chair, although it is much easier and more effective to perform while lying down. You may want to take off your shoes and loosen any clothing or belts that are tight or that may constrict your breathing.