Progressive muscle relaxation invites you to alternate between actively tensing and releasing parts of your body. 

Some people choose to hold their breath in for a couple seconds as they tense the designated region, but holding breath can trigger fight-flight-freeze and even trauma, so practice with care. You can always let your breath be constant and avoid holding it in.

If you have pain or injuries, do not tense the affected area, but instead just imagine an unwinding and letting go on the exhale. This is also a great way to modify the practice if you are too exhausted to tense your muscles.

Take special care of your neck and back during this exercise. Do not overtighten your feet or toes as this may result in cramping. Stay tuned in to your body, and do only what you know is safe for you. Consult your physician if you have any questions or concerns. Your breath is a good safety guide: if you cannot breathe easily, back off until you can.

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