UNWIND

Scientific background

Dr. Edmund Jacobson developed Progressive Muscle Relaxation (PMR) in 1920. Modern research confirms its effectiveness after a hundred years:

Meta-analysis (Journal of Health Psychology, 2020):

• ● Analysis: 64 studies, 6,000+ participants
• ● Results: 55% reduction in muscle tension, 41% improvement in sleep quality, 38% decrease in anxiety levels

How PMR works

Principle: Conscious tensing and relaxing of muscle groups teaches your brain to recognize the difference between tension and relaxation.

Neurology: Activates GABA receptors (calming neurotransmitter) and reduces sympathetic activity.

PMR 2.0 Protocol - PREPARATION (5 minutes)

Environment:

• ● Quiet room, dim lighting
• ● Comfortable clothing (nothing tight)
• ● Temperature 64-72°F / 18-22°C
• ● Phone in "Do Not Disturb" mode

Position:

• ● Lie on bed (couch) or sit in comfortable chair
• ● Relax head and arms
• ● Legs uncrossed, arms free

Mental setup:

• ● This isn't a competition - do according to your abilities
• ● If you have injuries, skip problematic areas
• ● Trust the process

Basic sequence (20 minutes)

GROUP 1: HANDS AND ARMS (4 minutes)

1. Fists (30 seconds):

• ● Clench fists tightly (not painfully)
• ● Notice tension in fingers, palms, wrists
• ● RELEASE and notice contrast for 30 seconds

2. Biceps (30 seconds):

• ● Bend arms at elbows, tense biceps
• ● Feel tension from shoulder to elbow
• ● RELEASE and let arms hang freely

3. Triceps (30 seconds):

• ● Tense arms to the side, as if pushing invisible walls
• ● RELEASE and notice the release

GROUP 2: HEAD AND NECK (5 minutes)

1. Forehead (45 seconds):

• ● Wrinkle forehead strongly upward
• ● Hold tension
• ● RELEASE - smooth forehead

2. Eyes (45 seconds):

• ● Squeeze eyes tightly shut
• ● Notice tension around eyes and temples
• ● RELEASE - eyes gently closed

3. Jaw (45 seconds):

• ● Clench jaw firmly (most people hold stress here)
• ● Feel tension in jawbone and temples
• ● RELEASE - mouth slightly open

4. Neck (45 seconds):

• ● Press head back gently into pillow
• ● Notice tension in back of neck
• ● RELEASE - head rests freely

GROUP 3: TORSO (6 minutes)

1. Shoulders (1 minute):

• ● Pull shoulders up to ears
• ● Hold and notice tension
• ● RELEASE - shoulders drop down

2. Chest (1 minute):

• ● Take deep breath and hold
• ● Feel tension in chest and intercostal muscles
• ● SLOWLY EXHALE and release

3. Abdomen (1 minute):

• ● Pull belly toward spine
• ● Hold tension
• ● RELEASE and let belly be natural

4. Back (1 minute):

• ● Arch back slightly forward (not painfully)
• ● Feel tension along spine
• ● RELEASE and sink into backrest

GROUP 4: LEGS (5 minutes)

1. Thighs (1 minute):

• ● Tense thigh muscles (as if preparing to stand)
• ● Feel strength in front and back of thigh
• ● RELEASE - thighs are heavy and calm

2. Calves (1 minute):

• ● Tense calves (toes toward shins)
• ● Notice tension in back of legs
• ● RELEASE - legs are soft

3. Feet (1 minute):

• ● Curl toes
• ● Tense entire feet
• ● RELEASE - feet are completely relaxed

Integration phase (10 minutes) - just be and don't evaluate anything

Full body scan (5 minutes):

• ● Slowly go through entire body from head to toe
• ● Notice areas that are still tense
• ● Mentally send them signal to release

Deep rest (5 minutes):

• ● Remain in position with completely relaxed body
• ● Breathe naturally and deeply
• ● Imagine sinking into deep relaxation

Why is digital detox critical?

Smartphones and stress - Alarming numbers:

• ● Average person checks phone 96 times daily
• ● 75% of people have anxiety when without phone (nomophobia)
• ● Each notification causes cortisol increase like a mild stressor

Dr. Larry Rosen - expert on technology stress - Study findings:

• ● 68% of people check phone within 1 hour of waking
• ● 75% within 1 hour before sleep
• ● Average "uninterrupted concentration" time: only 40 seconds

Dopamine addiction to technology

What happens in your brain:

1. Notification arrives
2. Dopamine released (reward anticipation)
3. Check device (compulsive behavior)
4. Temporary satisfaction
5. Dopamine drops
6. Craving for next dose
7. Cycle repeats

Result: Your brain is in constant alert state, preventing parasympathetic activation.

SMART DIGITAL DETOX PROTOCOL

PHASE 1: Digital audit

Analyze your current digital exposure. Open Screen Time (iOS) or Digital Wellbeing (Android) and record:

PHASE 2 & 3: Strategic plan + Replacement activities

LEVEL 1: Micro-detox (Week 1-2)

• ● Morning digital sabbath: First 30 minutes after waking = no phone
• ● Evening digital ban: 60 minutes before sleep = all screens off
• ● Notification sorting: Turn off all non-essential notifications

LEVEL 2: Mini-detox (Week 3-4)

• ● Meals without phone: All meals without phone
• ● Device-free zones: Bedroom = phone-free zone
• ● 2-hour deep focus blocks daily

LEVEL 3: Full mini-detox (Week 5+)

• ● 24-hour digital sabbath: One 24-hour period per week completely offline
• ● App deletion: Delete most stressful apps

Why movement = Natural antidepressant

Clinical data:

• ● Duke University study (2007): 30 minutes exercise 3x weekly = as effective as antidepressants
• ● Harvard study (2018): Each hour of sitting increases anxiety by 4%
• ● American Psychological Association: Exercise is evidence-based treatment

What happens in your brain during movement

Immediate neurochemical changes (0-2 hours):

• ● Endorphins - natural "morphine" (2-5x increase)
• ● BDNF (Brain-derived neurotrophic factor) - "brain growth protein"
• ● Serotonin - feel-good neurotransmitter
• ● GABA - calming neurotransmitter

Long-term brain changes (2-8 weeks):

• ● Hippocampus growth - improved memory
• ● Strengthening prefrontal cortex - better decision-making
• ● Calming amygdala - less stress reactivity
• ● Increased neuroplasticity - brain adapts better

5 Evidence-based Movement Therapies

MOVEMENT 1: Walking for stress relief (10-15 minutes)

Scientific background: Stanford research - walking enhances creative thinking by 60%

Protocol:

• ● Phase 1 (2 min): Tension walk - brisk walk with conscious tension
• ● Phase 2 (8 min): Release walk - comfortable pace, 4 steps inhale, 4 steps exhale
• ● Phase 3 (5 min): Mindful walk - engage 5 senses (see, hear, feel, smell, taste)

MOVEMENT 2: Shaking for trauma release (8-12 minutes)

Origin: Dr. David Berceli - Tension & Trauma Releasing Exercises

Protocol:

• ● Warm-up (2 min): Gentle bouncing in place, arm circles, shoulder releases
• ● Stress positions (4 min): Wall squat, forward fold, bridge pose, toe stands
• ● Shaking phase (4 min): Lie comfortably, let body do what it wants, breathe normally
• ● Integration (2 min): Complete stillness lying down, notice differences, appreciate your body

MOVEMENT 3: Cardio for heart rate variability

Goal: Optimize autonomic nervous system balance

Training zones:

• ● Zone 1 (60-70% max HR): Easy pace, nasal breathing - building aerobic base
• ● Zone 2 (70-80% max HR): Moderate effort, mixed breathing - autonomic flexibility

MOVEMENT 4: Yoga for nervous system (12-18 minutes)

Focus: Parasympathetic activation through specific poses

Sequence:

• ● Grounding (2 min): Child's pose (Balasana)
• ● Spine undulation (3 min): Cat-cow stretch
• ● Hip release (4 min): Pigeon pose (2 min each side)
• ● Inversion (3 min): Legs up wall or Shoulder stand
• ● Integration (4 min): Savasana (Corpse pose)

MOVEMENT 5: Dance/Expressive movement (8-15 minutes)

Scientific background: Dr. Peter Lovatt - dance reduces cortisol by 38% and increases mood by 41%

Protocol:

• ● Setup (1 min): Private space, comfortable clothes, music
• ● Current emotion (3-5 min): Express how you feel - stress, sadness, anger, all authentically
• ● Transition (2-3 min): Gradually shift to different energy
• ● Joy expression (3-5 min): Move as if celebrating
• ● Integration (2 min): Gradually slow down, end in stillness