Category: Practices

Progressive muscle relaxation is a technique to help you learn what being relaxed actually feels like. Letting go of tension is a useful skill, but to do that, we first need to learn to notice when it’s there. This practice works by deliberately tensing each muscle group in turn, then releasing it, so you become more aware of the difference between tension and relaxation.

Like any skill, it becomes easier the more you practice it. The audio below will guide you through it, tensing and releasing one muscle group at a time, so you can simply follow along.

How to practice

Find a comfortable position, sitting or lying down, somewhere you won’t be disturbed.

Follow along with the audio, which will guide you through each muscle group in turn.

For each muscle group, tense it firmly, but not so hard that it hurts, and hold for a few seconds.

Then release the tension all at once, and notice the difference between how the muscle felt tensed and how it feels now, relaxed.

Pause for a moment before moving on to the next muscle group, letting your body settle.

Continue working through each muscle group as the audio guides you, staying with the feeling of relaxation as it spreads.

When you’ve finished, take a moment to notice how your body feels overall, then gently bring your focus back to the room around you.

Box breathing, also called four-square breathing, is a simple technique for slowing your breathing down and calming your nervous system. It works by breathing in a steady, even rhythm: breathing in, holding, breathing out, and holding again, each for the same count. It’s used by everyone from athletes to emergency responders to help them stay calm and focused under pressure, and it’s just as useful for everyday stress.

Like any skill, it becomes easier the more you practice it. You can use it any time you need to settle yourself, whether that’s before something stressful, or simply as a regular practice to help you feel calmer overall.

How to practice

Find a comfortable position, sitting or lying down, wherever you are.

Breathe out fully, letting your lungs empty.

Breathe in slowly through your nose for a count of four.

Hold your breath gently for a count of four.

Breathe out slowly through your mouth for a count of four.

Pause for a count of four.

Repeat this cycle for a few minutes, keeping each count steady and even. When first starting, doing this for one minute is fine.

If a count of four feels too long, start with a shorter count, such as three, and build up as it becomes more comfortable.

When you’re ready, let your breathing settle back into its natural rhythm.

Five senses noticing is a grounding practice, a way to help you stay connected to what is happening around you right now. It’s a useful skill for reconnecting with life and refocusing your attention when your mind has drifted, or when you’re feeling overwhelmed. It can also have a calming effect. The aim is simply to be present with your experience.

Like any skill, it becomes easier the more you practice it. You don’t need anything special for this one, just a moment to pause, wherever you happen to be.

How to practice

Find a safe, convenient moment to pause, wherever you are. Plant your feet, and notice the connection to the ground.

Look. Name five things you can see.

Listen. Name four things you can hear.

Feel. Name three things you can touch.

Smell. Name two things you can smell.

Taste. Name one thing you can taste.

Take a few seconds to tune into yourself and your surroundings.

Take a breath, and resume what you were doing.

If 5 things feels like too much, try 1 thing per sense: 1 thing I can see, 1 thing I can hear, …