This relaxation technique is actually a combination of several techniques that make the most of each to create an effective strategy. It uses progressive relaxation and focuses on the senses to calm each muscle group individually. It starts with the next step:
start by breathing gently. Use the entire diaphragm to close your eyes and breathe slowly and deeply. First fill the stomach, then the chest, then slowly inhale and exhale. Press and hold for a few seconds before exhaling. Inhale through your nose and exhale through pursed-lip breathing, as if you were whistling. Before proceeding, it is advisable to practice and get used to this type of breathing for a while. If you feel your breathing is controlled, move on.
Slowly counts backward from 5 to 1. You can do this in your mind, or you can do this out loud. Start anew each time you reach one. Remember that slow measured breathing is important. Counting slowly will make you breathe faster. Repeat this until you can’t concentrate on your stressful thoughts.
Try to focus on how your body feels. Be aware of the tense parts of your body and relax. You should feel depressed in the chair. You should feel your muscles let go of your feet. All the muscles of the body are released as if the whole body was loose and boneless, and it became a puddle of skin. If that helps, imagine yourself feeling heavy, warm, and tingling. You want to feel heavy, just as tight muscles no longer support you. Don’t forget to relax your face and eyes. You may want to relax your chin. It’s okay if you open it easily.
The best way to perform the above steps is to turn off each muscle individually. Start with your right foot. Imagine a heavy and weak feeling and relax. Then move to your left foot. Then your right foot. Then your left foot. Keep moving up until it reaches your face. Then do another round to make sure you feel that all your muscles are off.
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