Progressive Muscle Relaxation

Step 1: Set Up
Sit or lie down, spine straight. Silence phone.
Cue: “Ready, begin.”
Pro-tip: Dim lights if possible.

Step 2: Hands & Arms
Curl fists for 5 seconds, then release for 10. Repeat with biceps.
Cue: “Tight … relax.”
Pro-tip: Inhale on tension, exhale on release.

Step 3: Face & Shoulders
Scrunch forehead, eyes; shrug shoulders.
Pro-tip: Notice the contrast as muscles release.

Step 4: Chest & Back
Inhale, arch back slightly → release.
Pro-tip: Don’t strain. Use mild tension only.

Step 5: Belly & Hips
Pull belly in → release; clench glutes → release.
Pro-tip: Keep breathing slow and steady.

Step 6: Legs
Tense thighs, then calves, then feet/toes. One group at a time.
Pro-tip: Point then flex toes for full range.

Step 7: Scan & Repeat Hotspots
Do a full-body scan; retension any area still > 3/10 tight.
Cue: “Let go.”
Pro-tip: Jaw and shoulders often need a second pass.

Step 8: Finish with 3 Breaths
Use a 4-7-8 diaphragmatic cycle.
Cue: “Calm …”
Pro-tip: Locks in the body’s relaxation response.

Step 9: Rate Tension
SUDS or tension scale 0–10 before vs. after; log result.
Pro-tip: Aim for ≥ 3-point drop. Use patterns to guide future practice.