Progressive Muscle Relaxation can be used to induce the relaxation response - muscle tension is released and blood pressure, heart rate, and respiration decrease.

Each muscle group of the body is tensed and then relaxed one group at a time.

Tense up a group of muscles hard but not to the point of strain. Hold for a count of 5 - 10. Release the tension from the muscles all at once. Stay relaxed for a count of 10 - 20.

Focus on the feeling of relaxation when you release the contracted muscles.

Many people prefer to listen to progression muscle relaxation scripts (on audiotape / CD / mp3) that guide them through progressive muscle relaxation. The scripts are usually about 20 minutes long.

A Progressive Muscle Relaxation Exercise:
(Slowly breathe in while tensing, slowly breath out while resting)

• Clench fists
Tense for count of 5, release, rest for count of 10

• Extend arm, elbow locked, and bend hand back at the wrist
Tense for count of 5, release, rest for count of 10

• Bend arms at elbows and flex biceps
Tense for count of 5, release, rest for count of 10

• Wrinkle forehead into frown, tense, release, rest, and/or raise eyebrows
Tense for count of 5, release, rest for count of 10

• Close eyes tightly, hold and release
Tense for count of 5, release, rest for count of 10

• Press lips tightly together
Tense for count of 5, release, rest for count of 10

• Open mouth wide and stick out tongue
Tense for count of 5, release, rest for count of 10

•Tense Buttocks
Tense for count of 5, release, rest for count of 10

• Tense Abdomen
Tense for count of 5, release, rest for count of 10

• Tense Chest
Tense for count of 5, release, rest for count of 10

• Arch back
Tense for count of 5, release, rest for count of 10

• Tense Neck and shoulders
Tense for count of 5, release, rest for count of 10

• Tense thighs
Tense for count of 5, release, rest for count of 10

• Point toes toward shin
Tense for count of 5, release, rest for count of 10

• Point toes and curl them under
Tense for count of 5, release, rest for count of 10

Repeat tensing and relaxing of any groups of muscles for further relaxation.

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