Relaxation Techniques (Post-COVID Service)

Progressive Muscular Relaxation

This exercise promotes mental and physical relaxation and can be useful to bring the mind aware from worries and the body away from tension.

• Firstly, lie comfortably, close your eyes, and focus on your breathing.
• Then, breathe in and tense all the muscles in your feet for 5-10 seconds. Breathe out and relax your feet. Notice any reduction in tension that you feel in these muscles.
• Breathe in, and then tense the muscles in your feet and also in your calves for 5-10 seconds. Breathe out and relax your muscles. Notice any reduction in tension that you feel in these muscles.
• Do this again, each time adding a new muscle group in addition to the ones that you have already tensed in the last exercise.
• The muscle groups to tense are: feet, calves, thighs, hips and glutes, stomach, chest, shoulders, biceps, forearms, hands, neck, head and face.
• When you have finished tensing all the muscle groups, continue to lie with your eyes closed, focus on your breathing and try to ensure your muscles stay relaxed.

Visualisation exercise for relaxation

This exercise involves imaging a calming and relaxing place to help you relax. This could be a beach, a forest or your home; anywhere you feel calm, either real or imagined.

• Firstly, think of the place you would like to visualise.
• Then, sit or lie comfortably, close your eyes, and focus on your breathing, much like the breathing exercise above.
• Imagine your relaxing place. Start by imaging what you see.
• Then focus on what you can hear. Imagine whether you can hear sounds of the city or countryside for example, or the sound of other people.
• Then focus on what you feel. Notice whether you are warm or cold in your imaginary place, whether you can feel a breeze or the sun, and what you feel under your feet, such as sand, grass or carpet.
• Hold this image in mind, maintain your breathing pattern and enjoy the sensations.
• When you are ready, you can open your eyes.