Progressive Muscular Relaxation (PMR).
Goal: Learn to relax deeply in the time it takes to take a deep breathe.
PMR is a physical relaxation exercise that allows you to relax to a much deeper level.
Takes about 15-20 mins.
1) Tense-relax. Whenever, a muscle is tensed it will relax below the initial level of tension. You may wish to listen to an audio recording to help you achieve this. PMR Audio
2) Relax-only cycle. Relax the same muscle groups, this time without tensing. Adopt a cue word or phrase, to communicate with your NeuroTeam.
3) Full-speed relaxation. Inject some speed into proceedings by relaxing the muscles more quickly.
4) Real-life application. Practice using PMR to help you relax in any real-life anxiety-provoking situation. First, start off in low stress conditions and then gradually increase the stress levels.
Video: Guided Relaxation Video (female)
Video: PMR Meditation (male)
Scouting Report: Relaxation Techniques for Health
Scouting Report: PMR reduces Depression and Anxiety Study