“Mr. Zhou is a programmer, his job is almost every day sitting in front of the computer for a long time to keep a posture to write the program code, coupled with little exercise, he felt that the whole body muscles are in a state of tension, especially the shoulders, neck, waist, back muscles are particularly uncomfortable, after going to bed at night is also uncomfortable. It is all uncomfortable, affecting the quality of sleep. “Dragon palm” is a profound martial arts of beggar’s gang, neither the most rigid, nor the most soft, both Confucianism and Taoism two philosophies, we use it here to describe the progressive muscle relaxation training. In our life, due to various stresses, we often have muscle tension, anxiety, depression, fatigue, insomnia and other symptoms, when we can use progressive relaxation training to relieve these symptoms, now let’s start to experience it! Specific implementation steps are as follows: (1) choose a quiet, undisturbed environment, wear comfortable, loose clothing, sit or lie down, adjust your breathing, natural, calm breathing is good; (2) first, focus on your right hand, clench your right fist, clench some, to feel the tension in your right hand and right forearm, feel these tensions again. (Feel for 10 seconds) Release your fist, relax your right hand and naturally place it next to your body to feel the difference between tension and relaxation. (Feel for 15 seconds) (3) Next, focus on your left hand, pick up the fist of your left hand, hold it tighter, feel the tension in your left hand and left forearm, and feel these tensions again. (Feel for 10 seconds) Release your fist, relax your left hand, and naturally place it next to your body to feel the difference between tension and relaxation. (Feel for 15 seconds) (4) Now make a fist with both hands and bend your forearm towards your shoulder, at this point, the biceps of your upper arm become tense, feel this tension. (Feel for 10 seconds) Then relax and let your arms fall naturally back to your side, go feel the difference between tension and relaxation. (Feel for 15 seconds) (5) Next is the shoulders, please shrug your shoulders, lean as close to your ears as possible, keep the tension in your shoulders, please feel this tension. (Feel for 10 seconds) Then let your shoulders relax and notice the feeling of comparing tension and relaxation. (Feel for 15 seconds) (6) Now let’s train how to relax your facial muscles. First, wrinkle up your forehead and eyebrows, feel the wrinkles on your eyebrows, go feel the tension in them. (Feel for 10 seconds) Then relax and the forehead wrinkles loosen up. (Feel for 15 seconds) (7) Now close your eyes tightly and please feel the tension around your eyes. (Feel for 10 seconds) Then relax and notice the feeling of comparing tension and relaxation. (Feel for 15 seconds) (8) Now tense your chewing muscles by clenching your teeth and moving the corners of your mouth backwards, please feel the tension in your chewing muscles. (Feel for 10 seconds) Then relax and notice the feeling of comparing tension and relaxation. (Feel for 15 seconds) If you wear dentures, you may choose to train as follows: Hold your tongue firmly against the upper jaw of your mouth and notice the tension inside your mouth. (Feel for 10 seconds) Then relax, noting the sensation of comparing tension and relaxation. (Feel for 15 seconds) (9) Now close your lips tightly and please feel the tension around your mouth. (Feel for 10 seconds) Then relax and feel the entire facial muscles relax. (Feel for 15 seconds) (10) Now we move to the neck muscles, lean your head firmly against the back of the chair, hold and feel this tension. (Feel for 10 seconds) Then relax and notice the feeling of comparing tension and relaxation. (Feel for 15 seconds) (11) Now still paying attention to the neck, head forward, chin as far as possible to touch the front chest, feel the tension in the muscles of the front of the neck. (Feel for 10 seconds) Then relax and feel the whole neck muscles relax. (Feel for 15 seconds) (12) Now pay attention to your back, let your back bend backwards and push out your chest. Please feel this tension in your back. (Feel it for 10 seconds) Then relax and notice the feeling of comparing tension and relaxation. (Feel 15 seconds) (13) Now pay attention to your chest, take a deep breath, fill your chest cavity, hold it for a while, feel the tension throughout your chest, keep this tension. (Feel 10 seconds) Then relax, exhale naturally and feel the relaxation. (Feel for 15 seconds) (14) Now focus on your abdomen and tighten your abdominal muscles inward, keeping this tension. (Feel for 10 seconds) Then relax. (Feel for 15 seconds) (15) Now focus your attention on your hips, tighten your hip muscles and press them toward the chair, feeling the tension in it. (Feel it for 10 seconds) Then relax. (Feel for 15 seconds) (16) Now focus your attention on your legs, straighten your legs and feel the tension in your thighs. (Feel for 10 seconds) Then relax and feel the difference between tension in your thighs and relaxation. (Feel for 15 seconds) (17) Now pay attention to your calves, land gently on your heels, turn your toes upward as much as possible so that your calf muscles are tense, as if a thread is pulling upward on your toes, go feel this pull and tension, hold it. (Feel it for 10 seconds) Then relax and let your leg relax. (Feel it for 15 seconds) (18) Now pay attention to the ball of your foot, all the toes grip hard inward and keep this tension. (Feel for 10 seconds) Then relax and feel the difference between tension and relaxation. (Feel for 15 seconds) It is recommended that each group of muscles is usually tensed and relaxed twice, and then you can review all the muscle groups once and you have to notice if there is any tension there, and if there is tension, focus on that group of muscles and let them relax and imagine that all the tension is completely out of the body. Finally, keep breathing calmly and once again feel the relaxation of your whole body. Slowly, you feel comfortable and you can open your eyes.