The Stress Management Handbook by Eva Selhub MD

Author:Eva Selhub, MD
Language: eng
Format: epub
Publisher: Skyhorse
Published: 2018-12-10T16:00:00+00:00

Exercise 5.5: Practicing PMR

To practice PMR, I recommend finding a quiet place to sit, where you can be comfortable without falling asleep. Though this is a great exercise to do when you are in bed and unable to fall asleep, your goal is really to be able to stay relaxed, not asleep, despite being tense, so that you can use this technique during times of stress.

When you are ready, close your eyes and do five power breaths. Then …

• Focus on your right foot and tense/squeeze only the muscle related to the right foot (curling your toes under) as tight as you can so that it is uncomfortable to you but not painful for about five seconds.

• Now let all those muscles relax as all the tension flows out of the muscles into the earth. Notice the tension leaving the muscles of your right foot as you take two, three, or more power breaths (it should take about fifteen to thirty seconds).

• Move on to your right lower leg and foot, squeezing the calf muscles as tight as you can by bringing the toes toward you for about five seconds.

• Relax the muscles of your right lower leg and foot, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

• Move on to your entire right leg, squeezing the thigh muscles, the calf, and the toes as tight as you can for about five seconds.

• Relax the muscles of your entire right leg, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

• Do the exact same process with your left foot, lower left leg, and entire left leg.

• Move on to your right hand, squeezing the muscles as you make a fist as tight as you can for about five seconds.

• Relax the muscles of your hand, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

• Move on to your entire right arm, squeezing the muscles as tight as you can as you tighten your biceps by drawing your forearm up toward your shoulder and making a muscle while clenching your fist for about five seconds.

• Relax the muscles of your entire right arm, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

• Do the exact same process with your left hand and entire left arm.

• Move on to your buttocks, squeezing the muscles of your buttocks as tight as you can for about five seconds.

• Relax the muscles of your buttocks, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

• Move on to your abdomen, squeezing the muscles of your abdomen by sucking in your stomach as tight as you can for about five seconds.

• Relax the muscles of your abdomen, noticing the tension releasing and flowing into the earth, as you take two, three, or more power breaths.

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