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Progressive Muscle Relaxation (PMR) involves tensing and relaxing muscles to release physical tension. Starting from your toes and working up to your head, you tense each muscle group for a few seconds, then relax. PMR helps relieve anxiety by reducing physical stress and promoting mental ...
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Deep breathing, like the 4-7-8 technique, can calm the nervous system and reduce anxiety. Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This method quickly lowers your heart rate and soothes anxiety, helping you transition to a more relaxed state for sleep.
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PMR involves tensing and releasing each muscle group, starting from your toes up to your head. This helps release tension, promotes relaxation, and clears the mind from anxiety, making it easier to fall asleep. Spend a few minutes on each area to experience complete physical relaxation.
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