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Practicing Progressive Muscle Relaxation

If you would like to try a simple, safe, and natural relaxation method, Progressive Muscle Relaxation (PMR) may be for you. A technique with a long history, it involves physical relaxation methods designed to help you feel calmer.

PMR has many benefits:

1. Relieves stress. Anxiety and stress can make your muscles stiffen, and that can leave you feeling more tense. PMR helps to reverse the cycle, because your mind calms down when your body loosens up.

2. Treat insomnia. PMR can be very effective for helping you fall asleep faster and stay asleep longer. Plus, unlike many medications, it has no harmful side effects.

3. Manage chronic pain. PMR has had some success with various conditions, especially with relieving chronic pain. Other uses include lowering blood pressure and enhancing digestion.

4. Connect with your body. One of the main advantages of PMR is that it helps you to listen to your body. That means you can notice symptoms faster and respond more quickly.

How to Practice PMR:

1. Practice the Basics. PMR involves deliberately tensing and relaxing individual muscle groups. You squeeze each group for about 5 seconds as tightly as you can without causing pain or cramps. Then, you completely relax the muscles.

2. Do a Body Scan. Generally, you work downwards from your head to your feet, paying special attention to your hands, arms, legs, and feet. As you become more experienced, you may sometimes want to do shorter sessions targeting a single muscle group that is particularly stiff.

3. Monitor your Breath. For maximum results, match your movements to your breath. Inhale as you tense your muscles and exhale as you release them.

4. Slow Down. Give yourself time to notice the difference between how your muscles feel when they’re tensed compared to when they’re relaxed. So pause for about 20 seconds in between each muscle group. Also, give yourself a few minutes of stillness at the end of your session.

5. Listen to a Recording. You may find it helpful to follow a recording to guide you through the sequence and pace your movements, especially when you’re just starting out.

6. Avoid distractions. Pick a quiet and comfortable place to do your PMR. You can sit or lie down. Close your eyes or turn down the lights.

Other Natural Relaxation Methods:

1. Meditate Daily. Meditation is another way to calm your body and mind. Start out by observing your breath for a few minutes at a time.

2. Practice Visualization. Picture a setting that you find soothing and refreshing. Imagine walking on a sandy beach or sitting in a green meadow.

3. Do Yoga or Tai Chi. If you prefer more activity, do yoga or Tai Chi. Sign up for classes at a studio or watch videos online.

4. Try Art Therapy. If you’re the creative type, you may want to explore music and art therapy. Pick up a book at your local library and learn a new craft or hobby, try a new recipe, or find a local painting group.

PMR is easy to learn, and requires only about 15 minutes of practice a day to see noticeable results. Put it to work for you, and watch tension disappear!

Do you practice any other types of the relaxation techniques? Feel free to comment below!