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Progressive Muscle Relaxation
Breathing and Relaxation Techniques
Using progressive muscle relaxation (PMR) is a way to elicit the relaxation response.
Progressive relaxation, like other breathing and relaxation techniques, becomes easier with practice.
Developed by Dr. Edmund Jacobson, progressive muscular relaxation is a relaxation technique that uses alternate tensing of muscles and conscious relaxation of the muscles.
Dr. Jacobson based his muscle relaxation exercises on the idea that the body responds to anxious and worried thoughts with muscle tension.
In our stressful society we do not realize how much tension we carry in our muscles every day. Many people do not even know what it feels like to be completely relaxed.
One very common example of muscle tension that you may have experienced, is the tension headache.
Tension headaches are an example of muscle tension.
You’ll need to practice twice a day for at least a week in order to learn the muscle relaxation techniques.
When I used progressive muscle relaxation on mental health units, it was a very effective way to help patients get relaxed.
The process is actually a form of self hypnosis. I used a script that helped clients forget their troubles and learn to relax their muscles and control their breathing.
Each session lasted for about 30 minutes. And the most interesting result for me was that, at the end of a relaxation session--I was just as relaxed as the clients! This stuff works!
Here are some suggestions to help you be successful:
Remove your shoes and wear loose clothing.
Practice when your stomach is empty--not after you have just eaten a large meal.
Go to a quiet place. You may want to close the curtains and dim any lights to make it darker.
Sit in a comfortable chair or lie down.
Deep Muscle Relaxation
Very simply, you just practice tensing each muscle and then relaxing it. As you learn to feel the difference, you will be able to relax a muscle, at will. Muscle relaxation will become automatic for you.
Progressive relaxation is an excellent way to identify which muscles and muscle groups are tense. Remember that certain muscle groups will be tighter than others at first. Spend more time on those muscles.
Scan your body when you’ve completed your whole body and take a mental note of how you are feeling. Are you more relaxed then when you first started?
Progressive muscle relaxation is a proven way to get yourself relaxed and free of tension and anxiety. It takes a little practice, and you will do better if you are not super tense when you practice.
The work has already been done for you--by professionals. And all you have to do is listen, and relax. The download is well done, and quite affordable.
