How to Relax Your Body by Doing Progressive Muscle Relaxation

 



What is progressive muscle relaxation (PMR)?

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 slowsTrusted Source 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:

  • slower breathing
  • slower heart rate
  • lower blood pressure
  • lower cortisol levels

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.

To try PMR:

  1. 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.
  2. Keeping the mouth closed, inhale deeply and slowly through the nose. Exhale slowly through the mouth and imagine tension leaving the body.
  3. Repeat these deep breaths three or four more times. If it causes dizziness, breathe normally instead.
  4. 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.
  5. 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:

  • knees
  • thighs
  • buttocks
  • abdomen
  • hands, by making fists
  • arms
  • 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.

Comments

Post a Comment

Popular posts from this blog

Candylicious Dubai

Image
  Candylicious at  The Dubai Mall  is one of the largest sweet shops in the world. This is where you’ll find the biggest piles of chocolates, sweets, and lollipops in multiple colours, sizes and shapes. Every corner of this expertly-arranged shop is filled with more mouthwatering sweets than you could ever imagine. Come and feel mesmerised by the lollipop tree dangling with your favourites and the Candylicious Airplane taking off above your heads. This hip and fashion-forward candy store spans a whopping area of nearly 1,000sqm, so it’s safe to say you’ll find just about anything you crave here. There’s also an extensive range of sweet and chocolate brands from around the world. For the die-hard fans, there are even novelty branded gifts including T-shirts, mugs and soft toys. The sweet superstore is located directly opposite  Dubai Aquarium & Underwater Zoo , so why not grab some popcorn while you spot some sharks?
Read more

Can Too Much Control Cause Mood Problem

Image
  What is a mood disorder? A mood disorder is a mental health problem that primarily affects a person’s emotional state. It is a disorder in which a person experiences long periods of extreme happiness, extreme sadness, or both. It is normal for someone’s mood to change, depending on the situation. However, to be diagnosed with a mood disorder, symptoms must be present for several weeks or longer. Mood disorders can cause changes in your behavior and can affect your ability to deal with routine activities, such as work or school. Two of the most common mood disorders are depression and bipolar disorder. This article will review these disorders and some of their many subtypes. Depression  (major or clinical depression).  Depression is a common mental disorder. Grief or sadness is a typical response to a traumatic life event or crisis, such as the death of a spouse or family member, loss of a job, or a major illness. However, when the depression continues to be present even...
Read more

How to heal HPV naturally in Women

Image
  In addition to treating patients, Trimble researches vaccines to treat human papillomavirus (HPV). The virus is the most common sexually transmitted infection, with more than 6 million Americans infected each year. You’ve probably seen television ads for the  HPV  vaccine. If you have kids, your pediatrician has probably recommended the vaccine to guard against some cancers that are linked to HPV. It can sound pretty scary: a common infection that causes cancer. So should women worry about HPV? According to Trimble, the answer is no.   Women Don’t Need to Feel Ashamed About HPV “Anyone who’s ever had sex may have been exposed to HPV,” says Trimble, adding that she wishes she knew how to get rid of the unnecessary stigma associated with the disease. “Raising awareness can give you choices, and knowing you have choices is empowering.” Certain Types of HPV Are Linked with Cervical Disease While more than 100 types of HPV exist, only about a dozen of them are associate...
Read more