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the question is how to relax sounds easy but  actually for some people it’s very very difficult  

getting your body in a relaxed state can  greatly not just help you sleep but it can  

help endurance if you’re an athlete many many  athletes out there especially the top ones  

actively practice relaxing and it really helps  their performance it can help their speed their  

reaction time and in general the more you relax  the better concentration you’re going to have the  

more focus you’ll have the better you can learn  so relaxation is something that is really not  

emphasized enough most people go through life one  big ball of stress and i’m going to actually put  

you through a little exercise to help you and i  recommend you actively do this on a regular basis  

question is where do you hold your tension  is it in your back in your chest and your  

head we’ll go through that so you’re probably  seated right now which is perfect so i’m going  

to walk you through this exercise we’re going to  be going through your body and helping you relax  

every single part and then what you want to  do is maintain that new level of relaxation  

through various activities whether it’s driving  down the street going through a stressful  

situation going to work but i’m not saying  drop your production you just want to relax  

while you’re working while you’re driving and  you’re going to sleep much better all right  

the first thing we’re going to do while you’re  sitting there i want you to take all the tension  

out of your forehead all the wrinkles the  creases relax your forehead okay just let it go  

now what about your scalp is there any tension  in your scalp relax your scalp just let it go  

relaxation is kind of just doing nothing you’re  not focusing on anything specifically you’re just  

letting it go all right now let’s talk about  your eyes there’s quite a few muscles around  

the eyes relax all the muscles around the eyes  and just let the eyes go limp in their sockets  

good you got that good try to relax it more just  let it go and just melt those muscles all right  

let’s talk about the breathing you want to slow  down your breath and have a nice equal breathing  

in and breathing out and as you breathe out just  relax your chest all right now let’s talk about  

your jaw the jaw muscles probably are going to be  holding the most tension of your entire body so i  

want you just to relax your jaw muscles let them  go to the point where your mouth actually opens  

can you do that you’re going to find that your  upper back starts to relax when your jaw is relax  

so many people are grinding your teeth at night  and they’re holding so much tension in their jaw  

so even when you actually eat you want to relax  your jaw muscles because that’s where a lot of  

tension builds up all right now let’s relax your  lips and your tongue and then let’s relax the neck  

let’s start with the front of the neck any tension  going on with the front of the neck just let it go  

all right now let’s go to the back of the neck  this is where a lot of people have a lot of  

tension so just let it go and relax the back  of your neck and then the upper shoulders the  

trapezius muscles that’s the muscles on the top  of the shoulders let’s start with the right side  

just let that muscle go just pretend like it’s  melting right now all right let’s do the right arm  

let’s do the bicep that’s the muscle in the  front part now let’s do the back part that’s  

a tricep just let it go and then the forearm  just relax your right hand let’s do the left  

trap and shoulder right now just let it go relax  it all right now the upper arm muscle called the  

bicep that’s in the front part let that thing go  and then let go the tricep that’s the back part  

just allow it to melt and then the  left forearm just relax those muscles  

and then relax the left hand so now your  upper body should be very very nice relaxed  

but let’s go to the front part of the chest  all the muscles in between the rib cage just  

let them go as you’re breathing slowly in and  out all right let’s talk about the stomach so  

many people are holding in their stomach all day  long because they don’t want it to protrude but in  

this exercise i want you just to let it go and let  your stomach go out and just relax all the muscles  

superficially and deeper okay right around  the stomach area in the lower abdomen  

let’s go to the back the mid-back you have  different muscles that are around the scapula  

let those go and just relax those muscles if  you feel like slouching go right ahead now  

don’t put too much effort into relaxation because  that’s going to tense you up we’re trying to just  

maintain regular slowed breathing and relax all of  your muscles and as you breathe out try to relax  

more of these muscles even more alright now let’s  go to the lower back this is a common area where  

there’s a lot of stress try to just let those  muscles go you have muscles that come up you got  

muscles on the inside you have muscles that come  around at the top of the buttocks muscle you have  

all sorts of internal muscles to just melt those  muscles let them go take all the tension out of  

that low back if you have pain your pain will  probably be going away while you’re doing this  

any tension that you have anywhere in that area  just allow it to let go you got that all right  

we’re going to go down the right leg okay and hip  on the front part of the thigh just relax that  

part of the body and let it go let’s go to the  back of the leg on the right side the hamstring  

allow that to totally relax so there’s no tension  in that upper leg now let’s relax the calf  

and the front part of your shin right below the  knee just let that go now let’s relax your foot  

and all of your toes just allow the  air of your body to completely let go  

all right now let’s go to the left side  of the body starting with the upper thigh  

and relax that muscle it’s called the quadriceps  let that thing relax good now let’s go to the  

back part of the leg and do the hamstring just  allow it to let go and relax a hundred percent  

good moving right down we got the calf let  the calf relax fully if there’s any tension  

in there just relax it then go right to the  front part of your thigh and let that go good  

now let’s go down to the foot let your foot  in the toes just totally melt and relax so  

you should now be in a very comfortable state of  well-being fully relaxed and i’d highly recommend  

you make a habit of doing this every single  day until it’s an automatic thing that you  

can maintain this level of relaxation through the  day and especially before you go to bed at night  

you’re going to find your sleeping is going to  improve you’re going to feel healthier and you’re  

going to actually have a lot less stress all  right do you feel more relaxed now this is a very  

important state to be in so the more stress you go  through the more you should maintain that overall  

body relaxation to keep your stress lower to  counter the stress but the key is maintaining it  

alright go ahead and comment down below  and i will see you in the next video