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Learn Progressive Muscle Relaxation
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Progressive relaxation technique is the process of alternatively tensing and relaxing the muscles of your body. The purpose is to release any tension that has accumulated in your body. It can also be done on one muscle group depending on where you are feeling tension.
This relaxation technique was developed by Edmond Jacobsen, M.D. He stated, "An anxious mind cannot live in a relaxed body."
Dr. Jacobsen was referring to the way our brains become accustomed to our bodies in a state of constant tension. The brain becomes anxious because the body is tense. The brain forgets how relaxation feels.
We can retrain our brains with the use of progressive muscle relaxation. Tension and relaxation cannot happen at the same time. So, progressively tensing and relaxing our muscles signals the brain that there is a choice.
Benefits
Yes, progressive relaxation is a great stress reliever. But, it is so effective that people with anxiety disorders and phobias can be helped by it. Other benefits include but are not limited to:· Decreases anxiety and related tension
· Increases concentration
· Allows better control over moods and stress reactions
· Increases self esteem
Method
This technique takes from ten to twenty minutes. It should be repeated daily if you are under chronic stress. You can do it when you go to bed at night. This is especially nice because it makes the day's tension melt away.
When you get more acquainted with the method, it can be done mentally. Just think through the steps and visualize the muscle groups. Do this when you need to be immediate and inconspicuous.
Steps
1. Find a quiet spot where you will not be disturbed.2. Lay on your back on a soft surface with legs and arms straight out and palms up.
3. Take a few deep breaths and get centered.
4. Start with the muscles of your face. Tense your facial muscles (like you just ate a lemon) and hold that for a count of eight. Inhale as you do this.
5. Exhale and feel the tension flow from your face muscles until they are completely relaxed.
6. Repeat this procedure down the rest of your body with these muscle groups: · Neck and shoulders
· Back and trunk
· Right arm and hand (making a fist)
· Left arm and hand (making a fist)
· Chest
· Abdomen
· Butt
· Right thigh
· Right calf and foot
· Left thigh
· Left calf and foot
After completing all muscle groups, just bask in the feeling of total relaxation. You may do a visualization if you want. When you are ready, stretch your limbs and slowly come into a sitting position.
There are many variations of this method. Some people do it starting at the feet or being more specific with the muscle groups. This how I learned and it works for me. Feel free to personalize it.
You can use music or aromatherapy to complement the experience. There audios (CDs, etc.) that you can get to guide you through the process if that is easier. I have even made a recording of myself going through the process. That is helpful too.
Progressive muscle relaxation is so easy to do. It is amazing how much tension we have built up in our bodies. Having a tense body and anxious mind are not normal. After using this technique, you will be in your natural, relaxed state.
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