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Progressive Muscle Relaxation In 10 Minutes By Bryan Kim

Progressive Relaxation Video under 10 minutes


This guided relaxation video by Bryan Kim is 9 minutes 28 seconds long and focuses on a single theme of the progressive muscle relaxation exercises. It uses still images of beach and coastline nature scenes and there is a female instructor voiceover to guide you through the progressive muscle relaxation techniques whilst relaxing music is played in the background.

Video Components


The main theme of this relaxation video is well focused on progressive relaxation exercises, more specifically the progressive muscle relaxation technique. There is also a secondary image relaxation theme based around beaches and coastline to aid relaxation.


The audio used in this progressive muscle relaxation exercises video contains the voice of the female instructor with relaxing music played in the background. Her tone of voice is ok but she didn’t sound like she was relaxed and I felt that the pace of the exercises was too fast and not relaxing.


The verbal instructions spoken by the female instructor are clear and detailed. There is a short 30 seconds section about an introduction and getting you prepared for a progressive muscle relaxation session.

A 5 minutes 10 seconds progressive muscle relaxation exercises section then begins and the female instructor uses second person instructions using words like “you and “your”. You are instructed to first tense muscles, then release the tension, and then notice the difference in the two states of tension and relaxation (i.e. tension released). The sequence of body zones tackled are as follows:

  • Hands and forearms,
  • Upper arm biceps,
  • Face (forehead, mouth/jaw, lips),
  • Neck,
  • Shoulders,
  • Chest,
  • Stomach,
  • Lower back,
  • Buttocks and thighs,
  • Legs.

After muscle tensioning is finished at 5 minutes 40 seconds, for 2 minutes 25 seconds you are instructed to relax all parts of the body one by one starting from your feet, all the way up to your head. At 8 minutes 5 seconds for 55 seconds you are instructed to continue deep breathing in through your nose and breathing out through you mouth. At 9 minutes the instructor asks you to open your eyes and sit up.


There are a number of scenes used in this progressive muscle relaxation video which are a variety of beaches and coastline which are aimed at creating a relaxing visual environment for the viewer.


The scene of this progressive muscle relaxation techniques video show images of oceans, waves, skies, clouds, sun, sunshine, sunsets, reflections, beaches, sand, coastline, promenades and piers.

The image sizes used for this image relaxation video are all uniform and each image is displayed for a good length of time to encourage relaxation. However, the image size does not fill the screen completely so there are black bars visible. In addition, the images are not very good quality as they seem out of focus. Both of these latter aspects are detrimental to relaxation.


There do not appear to be any transitions between images. The images swap from one to the next abruptly which tend to break concentration and relaxation.

Special Techniques

The video uses a zooming in or out technique to give the feeling of motion which I think aids relaxation.

Progressive Muscle Relaxation In 10 Minutes By Bryan Kim


This guided relaxation video with an example of progressive muscle relaxation techniques is ok for providing a quick overview of what a progressive muscle relaxation session may contain. However, I would not use for a relaxation session.

On the positive side it combines the guided relaxation and the beaches and coastline image relaxation aspects plus the instructions are clear and sufficiently detailed.

However, there are too many detrimental aspects regarding relaxation with this video. The tone of the female instructor is not relaxed enough and the pace of delivery is too quick. The image quality is not very good, the images do not fully fill the screen so black bars are visible, and the images changes too abruptly.

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