5 Breath Progressive
Relaxation Exercise

If you will do this exercise several times throughout the day, you will find that you will be less tense at the end of your day:

First, as you inhale, notice that your chest, spine and shoulders rise slightly. Then consciously notice the relaxing quality built into the exhalation of your breath.

You will consciously take 5 deep breaths. After each deep inhale, visualize that you are sending relaxing energy with your mind to each area:

Exhale 1: Relax your thighs and legs and feet.

Exhale 2: Relax your stomach area and lower back.

Exhale 3: Relax your chest area and upper back.

Exhale 4: Relax your shoulders, arms, and hands.

Exhale 5: Relax your neck, face, jaw, and scalp.

It helps the relaxation effect if you try to smile or half smile when doing this exercise.

The above exercise doesn't take much time at all. But if you do feel pressed for time, you can simply focus on one breath and picture your entire body being relaxed.

If you really pay attention to the relaxation quality of the exhale, and particularly if you've done the first exercise several times in the past, then it's easy to picture the relaxation response.

If you set an hourly alarm on your computer or phone, and/or place post-it notes around you to remind yourself to do these exercises, you will definitely notice a difference in how you feel by the end of your day.

You will definitely be less tense and have a noticeable lack of neck and shoulder pain, and be less prone to headaches. Return from Progressive Relaxation page to Relaxation Training page