The Deep Muscle Relaxation technique involves tensing and relaxing specific muscle groups while belly breathing to induce relaxation. Key steps include tensing and relaxing the face, neck, shoulders, arms, and legs while focusing on deep belly breathing. The entire process should be done slowly while breathing deeply for maximum effectiveness and relaxation of tension in the muscles.

1. DeepMuscle Relaxation&Belly Breathing
The Deep MuscleRelaxation technique is the most time-consuming but can also
be the mostrewarding for your body. This works bestwhen combined with the
Belly Breathing that I mentioned earlier, and is a great way to attain the
relaxation response. You will exercise each major muscle in turn, but pay most
attention to any muscles that are causing discomfortor ache. To start, sit down in
a comfortable position and focus on your Belly Breathing, closing your eyes if
need be. Then do the following:
To relax your face, knit your eyebrows together and release.
To relax your neck, tilt your head down towards your neck, and push your chin to
your chest, then release.
To relax your shoulders, makea shrugging motion, then release.
To relax your arms, push both arms away fromyour torso, stretch them out, and
then relax them by your side. To relax your legs, point your toes as far away as
they will stretch, and then relax.
All of these stretches should be conducted at the sametime as the Belly
Breathing. Breathe long and deep, and take your time with each stretch.
At the end continue breathing but relax the facial muscles with a steady softgaze
but make sureto have a slight smile. Relax all of the muscles in the neck, then pay
close attention to the muscles in the chestand arms. Then relax the stomach
areas and lower abdomen. Continue breathing in and out for 15 moreminutes
with the mosteffectiveness.