Progressive muscular relaxation

Progressive muscular relaxation is a type of relaxation technique that involves gradually tensing and relaxing muscle groups across your entire body. Working through the body, tense one muscle group at a time, then release the tension and notice the contrasting sensation of relaxation. Progressive muscle relaxation not only relieves anxiety at the moment but can also reduce overall tension and stress levels with frequent practice.

You will tighten each muscle group vigorously but not strainingly, then release the tension and feel the muscle relax. Each muscle will be stiff for roughly 5 seconds. If any of the targeted muscle areas cause you pain or discomfort, skip that step. You can imagine the muscles tensing and a wave of relaxation pouring over them as you release the tension during this exercise. It is critical that you continue to breathe throughout the activity.

Progressive muscular relaxation allows you to distinguish between the subjective feeling of a tightened muscle and that of a relaxed muscle. You can gradually learn what it feels like and cue this state to reduce tension and stress levels when you begin to feel anxious. The approach can help with a variety of health issues, including insomnia, anxiety, depression, high blood pressure, digestive issues, and the adverse effects of cancer treatment.

You should begin by lying or sitting down. Take five deep, steady breaths while relaxing your entire body. After that, you raise your toes. Hold, then release. Draw your toes down. Hold, then release. Next, strain and then relax your calf muscles. Return to the original position by bringing your knees closer together. Squeeze your thigh muscles, then relax. Tense your arms, clench your buttocks and constrict your abdominal muscles (hold some seconds for each step and then let go). Then you exhale and tighten your chest. Hold for a moment, then exhale and let go. Raise your shoulders all the way to your ears. Pause, then release. You purse your lips, widen your mouth, close your eyes tightly, and raise your brows (hold some seconds for each step and then release).