 7. Lips and lower face: Press lips together; bring edges of lips back toward ears.
 8. Tongue and mouth: Teeth together; tongue pushing on upper mouth.
• 9. Neck: Push head back into chair, floor, or bed, or push chin down to chest.
10. Chest: Take deep breath and hold it.
11. Back: Arch back, bringing shoulder blades together.

•
12. Stomach: Hold stomach in tightly.
13. Buttocks: Squeeze buttocks together.
•14. Upper legs and thighs: Legs out; tense thighs.
15. Calves: Legs out; point toes down.
16. Ankles: Legs out; point toes together, heels out, toes curled under.
remember,  paired relaxation is a skill. It takes time to develop. With practice, you will notice the benefits.
Note.  Adapted from Smith, R. E. (1980). Development of an integrated coping response through cognitive–  affective stress management train -
ing. In I. G. Sarason & C. D. Spielberger (Eds.), Stress and anxiety (Vol. 7, pp. 265–280). Washington, DC: Hemisphere. Copyright 1980 by 
Hemisphere Publishing Corporation. Adapted by permission.