CALM: A Simple Guide To Deep Relaxation

The CALM method is a guided relaxation technique that uses the letters in "CALM" as an easy-to-remember framework for managing stress, anxiety, and pain. Through diaphragmatic breathing and progressive muscle relaxation, you'll systematically release tension from your Chest, Arms, Legs, and Mouth while learning to activate your body's natural relaxation response. In just a few minutes, this accessible practice helps quiet your nervous system, reduce physical discomfort, and restore a sense of inner peace. Whether you're dealing with chronic pain, everyday stress, or anxious thoughts, CALM offers a portable tool you can use anytime, anywhere.

Transcript

Today's relaxation method uses the letters and the word calm, C-A-L-M, As a guide to relaxation. Get into a comfortable position. You can close your eyes or have them open with a soft gaze, Whichever you are comfortable with. We're going to start with noticing your breath. Ask yourself, Is this breath shallow and high in your chest and throat, Or full and low into your diaphragm? Allow your breath to be full into your diaphragm. You can tell that your breath is full if your belly moves with the in-breath. Take another full, Easy breath in. Hold it, And then let it go. Allow your out-breath to be longer than your in-breath by any amount. Pause at the end of the out-breath, And then breathe in a full, Easy inhalation. Hold it for a pause, And then a long, Slow exhalation with a pause at the end. Then you are ready to breathe in again. Continue breathing in this way with easy, Full inhalations and longer, Slow exhalations. It is not about how much air you move. It's about slow, Complete breaths. Now, Bring your attention to your arms and shoulders. Notice any tension in your arms and shoulders, And let your next long, Slow out-breath wash that tension away. Allow your arms and shoulders to release tension and relax. Do this with two more easy, Full breaths. Now, Bring attention to your legs and feet. Notice any tension in these muscles, And then let that next exhalation wash that tension away. Allow your legs and feet to release tension and relax. Continue to wash away tension with two more full breaths. Bring your attention to your mouth and jaw. With each out-breath, Let the muscles of your mouth and jaw release tension and relax. The lips are soft, Barely touching. Touching, But not touching. The tongue is soft and relaxed, With the tip touching the back of the upper teeth, Where they meet the roof of the mouth. With each out-breath, Allow your jaw to relax all the way back to your ears. Relax your ears. Relax your ears. As you continue to sit and breathe fully in and easily out, Let any remaining tension go. Now, You are breathing fully and easily with your diaphragm instead of your chest. C is for chest. You have relaxed your arms and shoulders. A is for arms. You have relaxed your legs and feet. L is for legs. You have relaxed your mouth and jaw. M is for mouth. C, A, L, M. Calm. You can say to yourself, I am calm.