Relaxation Techniques
About This Technique
Progressive Muscle Relaxation (PMR) was developed in the 1920s by Dr. Edmund Jacobson. This technique involves systematically tensing and then relaxing different muscle groups throughout your body to create awareness of tension and relaxation.
PMR is particularly effective for people who hold tension in their body, especially those who may not be aware of their physical tension. It's also helpful for those who have racing thoughts before bed, as it redirects focus to physical sensations instead.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Reduces physical tension throughout the body
- •Helps identify and release unconscious muscle tension
- •Decreases anxiety and stress levels
- •Improves awareness of the sensation of relaxation
- •Can help reduce certain types of chronic pain
- •Particularly helpful for people with physical tension or racing thoughts
Tips for Better Practice
- 1Don't tense your muscles so much that it causes pain or cramping
- 2If you have injuries or medical conditions in certain areas, skip those muscle groups
- 3Practice in a comfortable position where your body is well supported
- 4It's normal for your mind to wander; gently bring your focus back to the exercise
- 5For sleep preparation, practice PMR in bed as part of your bedtime routine
Related Techniques
If you find this technique helpful, you might also want to try: