Progressive muscle relaxation uses a deliberate tense-and-release sequence to help you notice the difference between effort and letting go. The tension should be gentle enough to create contrast, not a maximum clench. Skip or modify any area that is painful, injured, cramping, recently operated, numb, weak, or medically restricted. You can use a full body
Coherent breathing is a steady, no-hold breathing pattern built around a smooth inhale and exhale. The useful part is the repeatable pacing, not a promise that one exact breaths-per-minute target creates a special state. Start with a rhythm that feels easy enough to continue without air hunger, dizziness, or pressure to match a device. Keep
4-7-8 breathing uses an inhale, a longer hold, and an even longer exhale, but the counts do not have to equal slow clock seconds. Start at a pace that avoids air hunger, dizziness, throat tension, and forced emptying. A hold that still feels strained after the count is shortened is a reason to move to