Progressive muscle relaxation: Benefits, techniques, and more

• Read original article here

Progressive muscle relaxation (PMR) is a technique where a person tenses and relaxes different muscles in their body to relieve tension and induce a relaxation response. The relaxation response is a physiological state that slows breathing, reduces blood pressure, and lowers heart rate. It is the opposite of the stress response. In this article we will look at PMR in more detail, including what it is, how to practice it, and its benefits.

PMR is a relaxation technique that involves tensing and relaxing specific muscles in turn. Usually, a person begins with the feet and works their way up the body, taking deep, slow breaths throughout the exercise. By focusing on tensing and relaxing muscles individually, a person becomes focused on the present moment. If their attention wanders, they can refocus again on how their body feels as they work their way through the exercise. This encourages mindfulness. Another name for the exercise is a “body scan” meditation. The goal of PMR is to bring about a relaxation response. The relaxation response causes the body to transition from an alert, active state into a more restful one. It causes physiological changes, such as: People can induce the relaxation response to relieve stress or anxiety, help them get to sleep, or ease tense muscles. Some people also use PMR at the end of a yoga session or as a form of meditation.

Find a peaceful and quiet place to do the exercise. Sit in a chair or lie down on the floor or a bed. If it feels comfortable, close the eyes. Keeping the mouth closed, inhale deeply and slowly through the nose. Exhale slowly through the mouth and imagine tension leaving the body. Repeat these deep breaths three or four more times. If it causes dizziness, breathe normally instead. On the fifth inhale, squeeze the muscles in the toes and feet and count to four. Then exhale slowly through the mouth, gradually releasing tension from the feet. Repeat step four, this time for the calf muscles. Tense the calf muscles while breathing in, then release when breathing out. Continue to repeat a pattern of tensing muscles while inhaling and then relaxing them while exhaling for muscles all the way up the body. This includes the: shoulders, by shrugging them toward the ears jaw, by clenching the teeth and releasing face, by scrunching the facial muscles and releasing After releasing tension from a body part, take a few deep breaths before moving onto the next part. Think about breathing out tension with each exhale. At the end of the exercise, be still for a while and notice how it feels. If a person needs to get up, they can slowly open their eyes and gently move out of their position.

If someone is just getting started with PMR, they may find it helpful to: set aside a regular time each day for PMR, such as before sleep choose a quiet, calm space in which to practice use audio or video tutorials to guide the process If someone does not find PMR effective, there are many other relaxation techniques, including: People can try different approaches to find what works for them. If a person finds that they cannot easily relax, sleep, or manage mental health symptoms even when regularly making time to relax, they may wish to speak with a doctor or therapist.

PMR is a type of relaxation technique that can help reduce the symptoms of stress. It involves tensing and then relaxing individual muscles one at a time. This slows breathing, brings a person’s focus to the present moment, and activates the body’s relaxation response. People can practice PMR at home by finding a quiet space, sitting or lying down, and then gradually tensing and relaxing muscles from the feet up to the head. If the exercise does not help, there are many other relaxation techniques and therapies to try. People with persistent mental health symptoms may find it helpful to have professional support from a doctor or therapist.