Coaching practices for Relax Whole Body

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Relax Whole Body, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I’ll relax my shoulders and then realize my jaw and my stomach were clenched the whole time too
• Every time I try to relax I end up trying so hard at it that I get more tense
• I carry tension in my body that I’ve stopped even feeling
• The acute panic has passed but my whole body is still clenched
• When I try to "just relax" my body it does nothing

Practices that may help

1. Work a systematic head-to-toe sequence
   Move through muscle groups in a fixed order so no area of held tension gets skipped.
   Progressive Muscle Relaxation, Made Practical
2. Guided body scan into deep rest
   Follow attention slowly through the body to drop into a relaxed, conscious state.
   Yoga Nidra & NSDR for Recovery
3. Progressive muscle relaxation — using tension to find release
   Systematically tense each muscle group for 5–10 seconds, then release, to identify and dissolve chronic tension your nervous system has stopped noticing.
   The Relaxation Body-Mind, Made Practical
4. Progressive relaxation: release physical tension systematically
   Tense and release each muscle group in sequence to clear the physical tension that emotional arousal creates.
   TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
5. The core tense-and-release cycle
   Tense one muscle group for several seconds, then release fully and notice the contrast.
   Progressive Muscle Relaxation, Made Practical
6. Release-only relaxation: drop the tension phase
   Achieve the same result from release alone once you have learned what relaxation feels like.
   Applied Relaxation, Made Practical
7. Progressive muscle relaxation: the foundation
   Systematically tense and release each muscle group to build awareness of what relaxation physically feels like.
   Applied Relaxation, Made Practical
8. The foundational stance — observing, not fixing
   Approach each body region as a curious observer, not as someone trying to relax, release, or change what’s there.
   Body Scan Meditation, Made Practical
9. The heaviness exercise ("My arm is heavy")
   Repeat "my right arm is heavy" slowly and passively until you feel a real physical sensation of heaviness.
   Autogenic Training, Made Practical
10. Slow, systematic full-body progressive sequence
    Work through every major muscle group from feet to face in a single slow session — more thorough than abbreviated PMR.
    Edmund Jacobson’s Progressive Relaxation, Made Practical

Describe your situation in your own words to search the complete practice library.