The principle behind the use of progressive relaxation is that hyper-arousal and relaxed and calm cannot co-exist in the body. The sympathetic and parasympathetic systems in the body are like acceleration and breaking. As one increases, the other decreases. Thus, if you relax your body, your adrenal and cortisol hormones will decrease, reducing your anger.

Progressive Relaxation Exercise

1. Turn off all electronics and find a quiet place to sit (some people love soothing music). Close your eyes.

2. Sit comfortably and allow your concentration to rest on your right foot. Wiggling your toes can help you to focus on this area. Imagine all tension leaving your right foot. Mindfully see any tension leaving. Now, attend to your left foot, relaxing your left foot.

3. Allow your attention to move to your right calf. Is there any tension there? If so, let it go by tensing the muscles and then freeing them. Mindfully let go of any tension in your calf.

4. Now, move your awareness up to your right and left thigh, then your buttocks, then the lower back, abdomen, then your chest, and upper back. Move to your shoulders and down your right arm to your hand and back again to your shoulders, then to the muscles of your face and finally to the crown of your head. Be aware in each case of any tension and let it go. Concentrate on how each part of your body feels. Be aware of both the sensation on the skin and deeper sensation in the muscles and ligaments themselves.

5. Now, continue the process by moving down the neck to the left shoulder, the left arm, the back and down the left leg to the foot.

6. Relax and take five big breaths.

7. Open your eyes. Stand up and shake out your arms and legs.