Relaxation Program: Help Against Panic Attack Signs

Relaxation Program: complete form
This first lesson will take about one hour (your daily training and the following two lessons will take less than half this time). In this first session you learn to tense and relax muscle groups in a given order. First you simply go through the complete sequence. Next you actually do your first training.
Sit on a chair or on whatever you can sit upright with both feet flat on the ground. Now just do the following exercises in a quick order to learn the sequence and how to do it.

Right hand and forearm
make a fist
release
Right upper arm
bend the arm and "show off your muscles"
release
Left hand and forearm
make a fist
release

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Left upper arm
bend the arm and tighten the muscles
release
Forehead
raise your eyebrows
relax your face
Eyes and cheeks
squeeze the eyes
relax
Mouth and jaw
clench your teeth and pull the corners of the mouth back
relax
Shoulder and neck
a little pre-training first: lock your hands behind the neck and push back the head against this resistance (the head does not alter its position) - got the idea? That's how this should feel:
pull up your shoulders and press your head back against their resistance (horizontally - not like when you look up)
let your shoulders hang, relax
Chest and back
breathe in deeply and hold your breath pressing the shoulders together at the back at the same time
let your shoulders hang, breathe normally
Belly
tighten the abdominal muscles (or draw in the belly)
release
Right hand thigh
shovel the right foot forward against resistance (while it keeps its position)
release
Right hand calf
lift up the right heel (be careful not to cramp)
release
Right foot
crook the toes
release
Left hand thigh
shovel your left food forward
relax
Left hand calf
lift up the left heel
release
Left foot
crook the toes
okay: done