When your whole body feels relaxed, continue to breathe gently in and out. Hold the breath for five seconds and then slowly breathe out. When you feel that your lungs are full, take in a little more breath. Pause and notice how relaxed your face feels.Raise your eyebrows as high as you can, and relax.
Close your eyes as tightly as you can, and relax.Clench your teeth and notice how your cheeks and jaw are becoming tense, and relax.Put your tongue on the roof of your mouth as hard as you can, and relax.Poke your tongue out as far as you can, and relax.Open your mouth as wide as possible, and relax.Pause and notice how relaxed your shoulders and neck feel.Don’t tense your neck if you have any neck problems. Breathe in, breathe out, and relax your neck by moving your head back to its normal position.Lean your head back so that you’re looking at the ceiling.Lower and relax your shoulders as you breathe out. Lift your shoulders up as high as they can comfortably go.
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How to do this muscle relaxation activity It works best if you speak softly and slowly, pausing between each step. If you think this would work for you, you could make a recording of yourself saying the steps below. This can make it easier to focus on your body. Many people like being guided through relaxation activities, especially to start with. You and your child can do muscle relaxation by yourselves, or you can take the time to relax together. It’s also good to give yourself time and space to do muscle relaxation regularly. It’s best to wear comfortable clothes and make sure you’re warm enough. You need 15-20 minutes, and a calm, quiet space where you won’t be interrupted. What you need for this muscle relaxation activity This means that feeling relaxed and calm will come more naturally, more often. Techniques like muscle relaxation work best if you practise them regularly, even when you’re not feeling stressed. Managing your stress is good for your emotional and mental health and wellbeing too. Muscle relaxation can also help you and your child reduce or manage stress. Feeling calm also helps you use good judgment and make better decisions. When you’re calm and relaxed, it’s good for your overall wellbeing.
Muscle relaxation helps you and your child feel calm and physically relaxed. Muscle relaxation: why it’s good for children, teenagers and parents