Progressive Muscle Relaxation Mental Health Health & Wellness
Description
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Language
EnglishVoice Age
Young Adult (18-35)Accents
North American (General) North American (US General American - GenAM)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Close your eyes and bring your attention to your breathing - the rise and fall of your stomach and chest as you inhale and exhale, just taking a few breaths here, making your exhalations longer than your inhalations.
On your next inhalation, tighten your entire body. Curl your toes, tighten your shins, your knee caps, your thighs, your hips, your stomach, your shoulders, make fists with your hands, frown and tighten your jaw, and hold. Hold your breath as you keep your body engaged and tightened - for 3,2,1.
As you exhale - your exhalation is longer than the inhalation - completely relax your body. Take a moment to notice how it feels.
Let’s do that two more times - inhale, tighten, and hold for 3,2,1. Exhale, and relax.
Last time - inhale and tighten. Hold for 3,2,1. Exhale and relax to the count of 5,4,3,2,1.
Now take a deep inhalation through your nose, filling your chest, your stomach, all the way to your tailbone - letting your body expand on all four sides, and through your mouth, exhale slowly.
Just letting go.