Muscle Relaxation: How To Use This Approach To Relieve Stress
Progressive muscle relaxation is a method that can assist you to relax and unwind by flexing and
releasing the muscles in turn. It can be used for relaxing during the day, or perhaps encouraging
one's body to chill when you are wanting to sleep. Here is a fast guide on how to use progressive
muscle relaxation properly.
Before You Start: Before starting, you need to be in a comfortable position. This might mean sitting
down or lying down, so long as you feel relaxed and comfortable. Ensure you are in a calm area and
make yourself comfortable. You need to have the capacity to concentrate on the feelings and
differences between tight and loose muscle groups.
1) Breathe Slowly: Start with breathing slowly, feeling yourself relaxing deeper with each breath.
2) Start At Your Feet: Start by pointing your toes and tensing them, gradually let this firmness go
before moving up and undertaking the same together with your calf muscles and muscles groups
behind the shins. You would like to tense your muscle tissues as you breathe in slowly, and release
them as you exhale - this will improve the relaxing effect.
3) Work upwards: Now work your way upward all over the body, flexing your thighs, then relaxing,
then on to your stomach, your arms, your hands, back, shoulder muscles, neck and face.
4) Concentrate On Your Face: Once you reach your face, bite your teeth together then relax your
mouth. Tense all the muscles inside your face then slowly release them.
Since you have worked your path all through the body you should feel a wave of peace over you. It is
a fantastic way to relax if you think it challenging otherwise. Perform it as often as you need to - you'll
find that it is getting easier every time.
Why Does Progressive Muscle Relaxation Work?
When you use this technique, you'll be teaching yourself the differences between the feelings of being
stress filled and relaxed. Many of us hold tension in our muscle tissue without noticing, and
rehearsing this skill can guide you to realize when you may not be relaxed. The feelings of relaxation
of one's muscles, in contrast to the past tension, have got a follow on effect that leaves you feeling
mentally relaxed at the same time.
So, if you suffer from stress, anxiety or difficulty sleeping, try progressive muscle relaxation in order to
really relax the body as well as the mind. It can take a little practice but can be valuable.
progressive relaxation technique