Music and Relaxation

We could all use a little relaxation and de-stressing in our lives right now- pregnant or not!

Today’s video will guide you through a short series of breathing and movement taken from a larger exercise called Progressive Muscle Relaxation. PMR is a type of relaxation technique that focuses on the contrast between tension and release. Concentrating on one muscle group at a time, you move through your entire body from your head down to your toes tightening, holding tension, and then releasing. It has been shown to help relieve anxiety and stress, sleeping problems, and some chronic muscle pain.  

When set to live music, you can really customize the experience by letting the music guide your pace through each part of the exercise. To begin, you can meet the client where they are at energy-wise, then bring the tempo and overall tone of the music down to a slower, more relaxed pace. The music acts as a cue to slow down your breathing, thoughts, and movements. Of course not everyone has access to live music all the time, so you can also use recorded music- anything that is calming and relaxing for you!  

In this 3-minute exercise, we are going to dive right in. We’ll start with some deep breathing to shift our focus from the day’s previous events to a more mindful, present space. Then we will go through one quick round of the muscle exercise so that you can get a sense of how the overall practice works. Focusing only on the shoulders for today, we will hold tension in the muscles for 5-10 seconds and then release. Always make sure to keep breathing even though you are holding the muscle tight! 

Don’t push yourself physically during these types of exercises when pregnant. There is a difference between discomfort and pain, and you know your body best! Let’s get started!