- Progressive muscle relaxation exercises are relaxation techniques that involve progressively tensing and then relaxing muscles or muscle groups.
- One of the body’s reactions to fear and anxiety is muscle tension. This can result in feeling “tense”, or relaxation can lead to muscle aches and pains, as well as leaving some people feeling exhausted. Think about how you respond to anxiety. Do you “tense up” when you’re feeling anxious? Muscle relaxation can be particularly helpful in cases where anxiety is especially associated to muscle tension. This information sheet will guide you through a common form of relaxation designed to reduce muscle tension.
What you can do :
- When you exercise, focus your attention on your breath
- Breathe in a scent like coffee or roses that makes you feel good
- Squeeze and then release tense or numb parts of your body
- Focus on the present rather than something that’s past or in the future
- Visualize in detail a scene that makes you feel peaceful
- Listen to music that calms and lifts you up
Active Relaxation Techniques
- Stretch and Relax
This stretch and relax script will guide you to relax your body by stretching out key areas to decrease the tension in your muscles
- A Relaxing Walk
This relaxation script will guide you to take a relaxing walk – not just in your mind, but actually physically walking to relax.
- Calm Stretching Relaxation
This calm stretching relaxation will guide you to relax with a brief stretching routine.
- Martial Arts Training Guided Imagery for Kickboxing or Muay Thai
Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for Kickboxing or Muay Thai martial arts competition.
- Marial Arts Competition Guided Imagery for Kickboxing or Muay Thai
This guided imagery script involves mental rehearsal to prepare for martial arts competition in kickboxing or Muay Thai, become comfortable with combinations, and increase confidence.
- Yawn and Stretch
This yawn and stretch relaxation script is a quick relaxation technique that you can do any time, anywhere to relax.
- Morning Relaxation: Guided Energy Starter
This quick morning relaxation is a guided energy starter that will help you to become wide awake, energetic, and ready for the day ahead. Listen to this audio any time of day to get your energy going.
Passive relaxing does not produce the relaxation response
The relaxation response is a mentally active process best done when you’re awake, and strengthened by practice. Simply laying on the couch, reading, or watching TV—while possibly relaxing—aren’t going to produce the physical and psychological benefits of the relaxation response.
For that, you’ll need to practice a relaxation technique. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, rhythmic exercise, yoga..
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.
*The Different Muscle Groups
During this exercise, you will be working with almost all the major muscle groups in your body. To make it easier to remember, start with your feet and systematically move up (or if you prefer, you can do it in the reverse order, from your forehead down to your feet).
For example:
- Foot (curl your toes downward)
- Lower leg and foot (tighten your calf muscle by pulling toes towards you)
- Entire leg (squeeze thigh muscles while doing above)
(Repeat on other side of body)
- Hand (clench your fist)
- Entire right arm (tighten your biceps by drawing your forearm up towards your shoulder and “make a muscle”, while clenching fist)
(Repeat on other side of body)
- Buttocks (tighten by pulling your buttocks together)
- Stomach (suck your stomach in)
- Chest (tighten by taking a deep breath)
- Mouth (open your mouth wide enough to stretch the hinges of your jaw)
- Eyes (clench your eyelids tightly shut)
- Forehead (raise your eyebrows as far as you can)
Practice means progress. Only through practice can you
become more aware of your muscles, how they respond
with tension, and how you can relax them. Training your
body to respond differently to stress is like any training –
practising consistently is the key
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