Progressive Muscle Relaxation
Progressive Release is a 2-step body awareness practice developed from the work of Dr. Edmund Jacobson in the 1920s. The exercise is based on the premise that physical tension is the body’s natural response to anxiety, and actively relaxing muscles can work to calm the nervous system.
How to do the exercise:
Inhale and firmly (but not rigidly) engage a muscle in a specific area of the body
Eg: Face (forehead, eyes, jaw), Arms (fists, biceps, triceps, shoulders), Torso (stomach, pelvic floor), Legs (buttocks, thighs, calves, toes)
Exhale and release the tension. Let the muscle completely relax.
Rest for 10-20 seconds.
Move through muscle groups in a chosen order, either from head to toe or toe to head.
Application
In an ideal situation, this exercise takes a dedicated 15-20 minutes and is practiced regularly in times of stress. Shortened versions can be adapted with individual isolated muscles rather than a whole-body routine.