Body Reset Sequence

A comprehensive 5-lesson sequence on somatic regulation and Progressive Muscle Relaxation (PMR) for undergraduate students. It covers anatomical breath mechanics, systematic muscle group isolation, and rapid relaxation protocols for real-world stress management.

Breathing Mechanics Lesson

Students explore the anatomical mechanics of breathing, contrasting chest and diaphragmatic patterns. They learn how to use breath to influence the parasympathetic nervous system for immediate stress reduction.

Introduction to PMR Lesson

This lesson introduces the history and evidence base of PMR before guiding students through the isolation of upper body muscle groups. Students practice distinguishing between high tension and deep relaxation in the hands, arms, and shoulders.

Core and Facial Tension Lesson

Students focus on the often-ignored areas of the jaw, forehead, and abdomen where stress accumulates. The lesson emphasizes micro-movements to release tension in social settings.

Lower Body Grounding Lesson

The focus shifts to the legs and feet to establish a physical sense of stability. Students learn to use the floor for resistance and grounding during seated lectures or exams.

Rapid Relaxation Protocols Lesson

Students condense the full PMR session into 60-second and 10-second versions. They simulate high-stress environments to practice deploying these rapid techniques effectively.