Progressive Muscle Relaxation

Breathing and Relaxation Techniques

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.

Relaxation Response Benefits

• Blood pressure - muscle relaxation can reduce heart rate and lower blood pressure.

• Mental calmness - once learned, the muscle relaxation steps can be used to calm yourself, at the first signs of psychological stress and anxiety.

• Ulcers - Dr. Jacobson found that progressive muscular relaxation was an effective cure for ulcers.

• Insomnia - Patients practicing muscle relaxation started to sleep well, through the night.

• Schizophrenia - Patients with Schizophrenia were able to reduce anxiety by using the progressive muscle exercises.

• Pain - relief for neck and back pain and fewer headaches.

With regular sessions it is suggested that deep muscle relaxation overrides the habit of anxiety and stress.

You can try the breathing and relaxation techniques with this video:

Preparation
for Deep Muscle Relaxation

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

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.

I find that an easier way to do this is to use this self-hypnosis download .

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 inexpensive.

Progressive Muscle Relaxation to Ways to Relax

Progressive Muscle Relaxation to Easy Stress Management