Progressive muscle relaxation

Progressive muscle relaxation involves tensing and relaxing the muscles one area at a time.

It can help to reduce tension in your body which can help you relax.

Doing this exercise will make you more aware of when your muscles are becoming tense, which can be an early warning sign of anger or panic.

How to do the exercise

To do the exercise, lie on your back and get comfortable.

If you have lower back issues, it can help to put a pillow under your knees.

Next:

1. Take a breath in and tense the muscles in one area of your body.
2. Hold the tension for a few seconds.
3. Breathe out and release the tension.
4. Let the muscles relax.

Repeat this process in different parts of the body. You can go through this list of body parts:

• right hand and arm
• left hand and arm
• right leg and foot
• left leg and foot
• stomach
• chest
• back muscles
• shoulders
• neck and throat
• face

When you’ve gone through the list, focus on each body part. If you notice any remaining tension, allow it to release as you breathe out.