Progressive Muscle Relaxation: An Essential Anxiety Skill #27

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Progressive muscle relaxation is an essential skill for learning to calm anxiety, manage your nervous system, and relax. Progressive muscle relaxation is one way to train yourself to relax your muscles and turn on your parasympathetic nervous system little by little, progressively.
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About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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[@Satans.asshol3]

my therapist showed this to me today, and i went to another dimension. im saving this so i can use it whenever i need to

[@heyitsC1]

Mine sent me this video!! Look at us

[@Satans.asshol3]

@@heyitsC1 ayy!!!! We're a couple of therapied people!!!😌

[@raynoble8499]

My favorite on the internet for relaxation response.peaceful, soft and gentle voice promotes relation.

[@jessicapankiw1067]

I've been doing this everyday along with 5 minutes of tapping to reduce my anxiety. Its something I genuinely look forward to, if I miss a day it's the same sensation as missing a day of brushing my teeth or not showering.

[@julzylil]

can you feel tension then release it?

[@timmyn8575]

What’s tapping?

[@mariachueva8056]

@@timmyn8575 eft emotional freedom technique. You welcome 🙏

[@thenovicenovelist]

Which video do you recommend for tapping

[@HealingWoundedJedi]

Tap with Brad is great for tapping

[@farmiap]

Don't know why but I'm half laughing half crying after this excersize.

[@failimaily1576]

I feel the same, I think its just the feeling of all that build up tension find a way to get out.

[@annabellacrewe8858]

...Moreover, mentally I relaxed to; teams came running down my checks, when lying here on the floor this early morning: Your voice combined with the body relax made it...I am very sad thesse days and alone with noone to cry to..So thank Tou again !❤️

[@TravisGoodman]

Love this practice! As a therapist myself I put this into practice regularly and also teach this to the clients I work with. It is one of many skills/tools I use personally as well as teach!

[@Fire-Toolz]

I would like to share my experience with this, because it was so profound and intense for me. I don't usually try to get the attention of people with lots of followers because I respect their time and don't think they should feel obligated to respond to everyone and everything. However, I do hope Emma is able to read this. First of all, the music was sooo beautiful. Sometimes videos like these can have unenjoyable music (in my opinion), so I was surprised that all 3 songs were so moving. Especially the first one. I'm typically intensely emotionally affected and moved by music, so part of the reason I was basically sobbing the whole time was because of the resonance between the music and I. But what is more interesting is that I know the music was not the only thing that was connecting with me. The muscle tensing is something I associate so much with my anger, which later in life revealed itself to actually just be deep intense pain and unhealed trauma. Any time I have EVER tensed my muscles like that, it was during an episode of spiraling and losing sight of reality in the process. So when the tensing started to get to the upper legs and pelvis, and *especially* in the abdomen, chest, and face, immediately I felt like I was bringing up feelings I have when I've had those spiraling experiences (which, since my teens up until my mid 30's have occurred on a semi-regular basis.) It wasn't re-traumatizing at all. It was painful, but somehow there was a strong element of bliss. However the truly striking part about this is that... all my life, my "episodes" have, in the end, just been me crying out for love and support and being seen/heard. "Mommy issues," if you like. So, for the FIRST TIME, in my LIFE, during this meditation, I felt SAFE to feel these feelings. I was being ALLOWED to "get angry" and "get emotional." Without actually being *triggered* by that anger. It was like I was being allowed to let it flow through me because I wasn't putting me or anyone else in danger. I got this deep sense of being affirmed that how I feel is okay, and that I am seen and loved regardless. I want to emphasize how much this wasn't actually me feeling anger in the way I would in a spiraling/unconscious episode. In those episodes I am constantly resisting what I feel. In this sitting and setting, I let it flow, like a boat down a river, effortlessly. Instead of the usual thing where I would normally spend the entire episode insisting that I am a victim of true injustice and cruelty, inflicted by circumstances or a person or what have you. Which, metaphorically could be me trying to stop that boat from floating by and instead jumping on board and fighting the crew members. I am going to be repeating this meditation every single day. I currently do a mantra meditation, and will probably continue that, but...holy shit. This was powerful. See, I never wanted to do this kind of meditation because I was *afraid* of tensing my muscles, because of the deep association with freaking out and feeling immense amount of emotional pain. But now I understand that bringing the muscle tensing and relaxing in *outside* of the context of feeling triggered is intensely healing. One time through and I already feel a healing take place. And that RARELY happens with me. THANK YOU EMMA!!!!!!!!!

[@elenikiroy]

Really articulate insight. You help others with your observations. Thank you.

[@virginia3937]

Wow, that's really impressive. Good for you! 🤗

[@morlandalamaga5899]

I did it before! And it works so well! Thanks for reminding! I feel so grateful for all the videos you share with us! You make an awesome work!

[@glynndudley8060]

Woa man. Thats super helpful. Sometimes I think relaxing is just sitting still, but you actually gotta relax. Sitting still worrying vs. Actually relaxing and recovering.

[@letlovereign]

this whole statement....i can relate!!!!

[@rachelhinkley5595]

I absolutely loved this! I'd heard about progressive muscle relaxation, but didn't really know how to go about doing it. Your instructions were so clear and calm and I can see myself using this every night before bed, or even when I wake up in the night and can't get back to sleep. Such a valuable tool, thank you so much Emma!

[@Spartos83]

This really did help me. I can't stress enough to say thank you. Thank you!

[@joannedavenport8444]

I kept my eyes open and enjoyed your beautiful pictures.

[@bluebubble13]

Your kind voice makes it a little bit easier to get through each day and brings us all a bit more strength/resilience within. Thank you kindly from the bottom of my heart. Take care :)

[@elenipappas1075]

This is an absolute gem. THANK YOU for posting.

[@deanospimoniful]

When I tense up my whole body, I toot sometimes. It makes me laugh. Thanks Emma.

[@richpeacock3973]

This is a brief but very effective exercise. Will be doing it again!

[@halokittyxXx]

Hi emma! I am currently taking one of your courses which has this video in it. I use it every morning (sometimes twice) and every night! ive never tried anything like this before so I was shook at how well it works. I suffer from major back pain issues and it helped me kinda control and shut off muscles that are over stimulated from constant tension from anxiety.

[@julzylil]

so you can feel the tension then release it ?

[@elliekrajewski8195]

This is so helpful and the background music adds to the restful quality. My only suggestion is that you need to do another one, Emma! I need 20-30 minutes! Please do another one that's slower and longer. Slowing down your rate of speech would also be more relaxing. Thanks

[@julzylil]

we need a longer version ^^^

[@Artlove8900]

Its been 2 yrs to this cmnt .i really wish she do this .still hoping

[@AmyTDM-bk8ez]

This video really helps calm my mental health and makes me feel much better after a stressful day. The voice is calming, the music is relaxing and it is overall just a peaceful video. I actually had tears roll down my cheeks the first time I listened to this video, because after all the stress and tension was removed I could no longer hold back the tears I was keeping in. Thank you ❤

[@bdubs4036]

This works so well for my health anxiety!

[@dr.sabircholas6074]

Hi Emma. This has immensely helped me. Thank you. Although I am a pulmonologist I have started to show these techniques to some of my patients also

[@kldhmd9]

The best exercise for relaxing my body. Thanks so much!!

[@derekgrimes6544]

Thank you so much for taking the time and care.. ! This is such a useful skill when times are troubling and I appreciate your instructions. All the best from France.. !

[@omarelrafhi9595]

First time trying this kind of meditation, really worked for me.

[@Mayfield2024]

Thank you. Really reset my day.

[@user-mb9jx5tx9y]

I’m a social worker and even when I have an easy day I still tense up. Idk why. But this helped me today.

[@Butterfly34ist]

Loved this...I feel sooo relaxed...thank u!

[@theresawalker1508]

The best one i have tried very effective thanks 😊

[@ncooley527]

Thanks!

[@LoveeeeelyM]

Thank you so much for this and for all of your work 🙏🏻♥️

[@mariamanzano9573]

This is by far one of the best guided progressive muscle relaxation videos! Thank you so much 🙏🏽

[@NickyMills17]

This works so well it’s so relaxing it’s nice to do it before going to bed

[@chromatinkiss]

Thank you so much for this practice

[@normanjefferychester882]

Thank you Emma,this one is good for me

[@samperry2376]

This is amazing it actually worked!

[@lorrainecortes7296]

This is great relaxation video!

[@katiem6773]

This is so helpful. Thank you.

[@Luna-gw2ru]

That is amazing! I have trouble with anxiety and it really helped calm me down

[@hanaanadeem4845]

This a brilliant physical exercise n it really works thank u

[@saleenapiano]

emma, you express so much love and kindness, just listening to your voice has a healing effect on me. thanks for posting your wonderful videos; they are acts of unselfed love

[@timothylewis2695]

Lookin good saleena .

[@saleenapiano]

@@timothylewis2695 thank you!

[@virginiasalcido310]

Thank You! I just did not know just how much tension I had my body.

[@Wat671]

Thank you, this really helped 🤗

[@DPaulo-bd7iq]

I think I've reached my goal. I don't need to do the exercice anymore. I just open the video and I imediately start yawning 😅😂. Thank you so much. It's been a life or a night savior!

[@chaitai2533]

short and efficient, thanks

[@adventuremore6729]

Thank you for this session. I practice the muscle relaxation at least once a day and it helps me release tension. I am also more aware of when I tense throughout the day and can release a bit of this tension through deep breathing.

[@julzylil]

do you feel more relaxed when you release the tension?

[@firenutter1798]

thank you the entire dayup to this point of em finding thsi vid was tough as if i was stuck on the same feelings for so long and this helped relife some of those feelings

[@dm-ko6988]

Emma, you have such a beautiful voice!

[@user-wj5si4xc6s]

It’s been a great benefit on helping me to lower my blood pressure

[@beckyshay2641]

Excellent progressive muscle relaxation

[@rachelnorton9394]

Thank you so much for this! ❤❤❤❤❤

[@mclorden6185]

Thank You Emma

[@giselevandendorpe9129]

I'm new going to try this.

[@annabellacrewe8858]

...And Yoy have a good voice and intonation for this ! Very relaxing in it self...I have used this rehearsal with other teachers, but I find thus veing the best...I shall listen again now 👍🌝❤️

[@ekennahutchinson1636]

Thanks for sharing

[@sharynm79]

I did this for the first time after a very stressful day. I actually broke out in tears at the end. I truly felt the tension and anxiety leave my body. Thank you so very much. 💗🙏🏻💗🙏🏻

[@DerrickStratton-dasedesigns]

I was very hesitant to do this one as I usuallly prefer the normal body scan.. However making my way up, when I got to my hands and arms, this immediate want to push as hard as possible became presents.. and upon releasing the tension in my hands, I began to tear up, and especially wiith the arms and bicepts, more tears buut even more intense. This was very unexpected but felt great!

[@courtneycacchione9924]

Thank you!! This was nice

[@theresawalker1508]

Adverts keep popping up towards the end, but not on there today, thanks for keeping an eye on this

[@TherapyinaNutshell]

Thanks for letting me know about this. The ad system keeps changing so I think KZbin automatically added those ads, but I've turned them off now.

[@theresawalker1508]

@therapyinanutshell thanks for your reply 🙂

[@samhowl1152]

As someone who's had anxiety so bad that they had to call an ambulance, this works really well. It's pretty hard to be anxious when your body is relaxed. This has really helped me and I listen to it nearly everyday

[@luciam9692]

I also had that experience🙏 really trying everything to help me manage the symptoms and sometimes it still sucks. But videos like this help. Hope you’re having a good day!

[@manasikarandikar9259]

Thank you ❤️

[@frog6122]

My therapist recommended you!

[@dfab2486]

Because of you, i finally got to therapy. Im thrilled. My therapist was telling me about the vagas nerve which i am familiar with because of you. Then she suggested i try progressive muscle relaxation. I youtubed it and there you were!!! I am doing my best to learn and practice. Thank you again.

[@heyitsC1]

Mine sent me this video😍

[@fionahallett1596]

Thanks Emma that’s lovely - please can you do one with sleep music after it? TIA. X

[@Clarity126]

I love this ❤

[@resetmyzen1585]

Amazing 🤗

[@odalesaylor]

This would be twice as good if you could have a video inset atop a corner of the video showing how the muscles and body parts should be positioned and tightened. Any chance this could be done? Thank you!

[@saskiam.6779]

Great exercise, this really helps me relax! 👍

[@kausarjaffry3699]

I just love Emma🙏🏽💞

[@shawnas464]

Ahhhhhh…thank you!

[@meghasa8416]

Thank you so much :)

[@freddycazares4190]

THANK YOU 👍❤😊

[@dessamercado2291]

Thank you for this :) do you have video about obsessive thoughts and compulsions and derealization?

[@michaelsmith2833]

kzbin.info/www/bejne/o5K4aHdtmJ6ie7M This dude had dpdr for a decade and is 99% gone.

[@FABIOh1976]

It works Thanks

[@patcowley6378]

i'm falling asleep/// this is helpfull... i feel it

[@joshdear6223]

Very good video

[@Victor_yy]

Awesome!!

[@nomeolvidesful]

Excelente !!!

[@SodaAvenue]

Thank you for this relaxation video.. I have this problem when anxiety is triggered by fear, scared, or afraid breathing out comes out too abruptly and somehow it is done using mouth. In worst anxiety breathing in becomes difficult and also sensing breathing in unnaturally by mouth,unable to breathe out and hold on to breathe or breathe out abruptly in a sec by mouth. It's been like this for tens of years in bouts of anxiety period when it's triggered and I only notice it getting more serious recently. What if this video does not help when anxiety comes I just naturally stop at 'hold breathe part' ? Any advise on what might have worked for others are Greatly Appreciated!

[@helenblackwell9383]

❤more please

[@paolaespinoza592]

amazing

[@annabellacrewe8858]

Right now, Thank Youu for this, I need it ! - next time would You please turn up the sound rekorder a bit ? Namaste, Annabella in DK🌳

[@adamh9579]

thank you

[@Candy-lm2gc]

Live it

[@cyandiaz1800]

this was easier at4am on .75 speed. i couldn't keep up

[@ronkeokusanya480]

Thank you. I am going to do this on a dairy basis.

[@fluffs456]

Much appreciated!!!

[@cakepudding3220]

I feel like sleeping after doing this. Does this mean it’s working?

[@CandyLemon36]

This is a terrific composition. A comparable book I read was like a breath of fresh air. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze

[@sarasaras8415]

I feel Anxious and Panick for While I don't know what to do When I Open Utude I Noticed This video Helps me Soo much tq Soo much ❤️

[@violetsinspring5863]

Emma, thank you from the bottom of my heart! I’ll be doing this daily for sure.💗your videos care helping me so much!

[@TheLifeOfKavonte]

Didn’t feel much of anything while doing this PMR mediation or technique and I don’t know why lol 😂.

[@shirayukioui]

i have ocd about death and health / anxety/ panic attacks, and my therapist suggested to me to practice this PMR twice a week. and i have experienced several traumatic events since my childhood, so she told me i need to think about my passt whenever i practice it. So sometimes i start crying when i tense my body. Does that mean im recovering?

[@TJ-kk5zf]

I love you

[@juliekane7210]

Is it ok to do these exercises right before bed ? Actually performing them while In your bed ?? Thanks 🙏 n advance

[@leonelamartinez463]

Yes! I do this every night and it helps however I suggest doing it and not looking at your phone too much since the lights are off and the blue light reflects off the phone it triggers something in the brain to turn on, oh also switching the led light to warm and having the phone or device on low appearance as well as having it face down :)!

[@juliekane7210]

@@leonelamartinez463 yes turning the phone light down ( in unison with the sun) I know doesn’t work

[@Clarity126]

----------------------------- Log (Before and After) 1-10: No records 11: Shoulder Pain -> Less/None ----------------------------- Notes 1. I find this deeply cathartic. Esp. the neck and face part. 2. What does strain feel like? 3. "Relaxation" feels pleasurable

[@chaitai2533]

really gonna be my fav- hard to separate muscle groups of the leg for m, anyone know some cheat?

[@1616Marius]

Hi does this help to come out of freeze mode?

[@normanjefferychester882]

I've been tricked into hypnosis,I didn't care for that when I found out,good job Emma

[@user-jg8zm5ug4t]

Hi,I recently learnt to do this again as due to bn on constant alert mode! it may seem such a simple thing to do..under normal circumstances but if ur like me! Both physically/mentally! Dont known if I'm upside down or back 2 front most of the time! Any help appears to, as per usual disappeared! Ihavent seen or heard from ant help pro's in over 2 wks? I could be dead 4 all they know or even care! So When I do find an opening in this 24/7 constant overthinking fkd up head o mine! I do try 2 help myself! 2day ive sat back & took a look at my life & all that's happened! Ive bn told many.times how strong I am,2 have have survived All that I have? child/Adult abuse! That part of my life is nothing compared 2,5 losses over the past 6yrs! 1st & 4 most my Beautiful Son,30yrs old took his own life! He was my life! Most of my days I spend on auto pilot&Disassociate for 5days at a time! I'm not strong as All believe! All I'm doing is surviving...just! How much longer 4 I don't know..im constantly asking& saying to myself,more than ever these days, why am I putting myself thro this torture when there is nothing here for me!

[@guiltyguildleader]

All my muscles feel tense now, I cant relax them. Physically I feel worse than before