Grounding Technique: Progressive Muscle Relaxation

“Tension is who you think you should be. Relaxation is who you are.” – Chinese Proverb

Remember that progressive muscle relaxation is systematically tensing and relaxing muscle groups throughout your body. Generally, people will either start at the top or bottom of their bodies and progress in the opposite direction.

To begin using progressive muscle relaxation, follow these simple steps:

  • Find a comfortable position, whether sitting on a chair or on the floor.
  • Inhale through the nose and tense a muscle group.
  • Hold your breath and the tension in your muscles for a few moments.
  • Release the muscle tension as you exhale.
  • Relax for 10 seconds.
  • Repeat twice for each muscle group.
  • Continue the process through the entire body.
  • After you’ve tensed and released each muscle group twice count backwards from 5 to 1 to bring your focus back to the present.

Progressive muscle relaxation can help you reduce anxiety immediately by reducing the cortisol levels in your body (a hormone released when you’re stressed). It can also help combat insomnia, and, in some studies, has been shown to reduce the symptoms of certain types of chronic pain. Try it and see if you recognize any of these benefits in your own life.

Learn more about other grounding techniques here.

Disclaimer: Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this program are right for you, do not do them unless you have cleared it with your physician. The exercises and instructions are not a substitute for medical counseling. These exercises can result in injury. If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. The Younique Foundation is not responsible for any injuries that result from participating in the exercises shown in this program.

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