Progressive Muscle Relaxation (PMR) is a relaxation technique. It involves systematically tensing and then relaxing different muscle groups to induce a state of physical and mental relaxation. PMR is often used as a stress management and relaxation tool and is helpful for individuals dealing with anxiety, tension, or sleep difficulties.
Key steps:
Get Comfortable: Find a quiet space where you won’t be disturbed. Sit in a comfortable chair or lie down on your back.
Deep Breathing: Inhale slowly through your nose, allowing your lungs to fill with air. Exhale slowly through your mouth, releasing tension as you breathe out.
Progressive Muscle Tension and Relaxation: Begin with a specific muscle group, usually starting with your toes and working your way up through different muscle groups in your body. The sequence is often as follows: toes, feet, calves, thighs, hips, buttocks, abdomen, back, chest, shoulders, arms, hands, neck, throat, face (including jaw, forehead, and eyes).
Tense the Muscles: Focus on one muscle group at a time. Inhale deeply, and as you exhale, intentionally tense the muscles in that specific group for about 5-10 seconds.
Release and Relax: Suddenly release the tension in that muscle group as you exhale. Focus on the sensation of relaxation and notice the contrast between tension and relaxation.
Pause: Take a few moments of rest between muscle groups. Breathe naturally and allow yourself to experience the relaxation before moving on to the next muscle group.
General Relaxation: Once you’ve completed the entire sequence, take a few moments to enjoy the overall sense of relaxation throughout your body.