In the midst of our busy lifestyle, we very often forget to relax and rejuvenate our mind and body. Relaxation is nothing but a state of physical and mental calmness. Being relaxed automatically gives us the ability to manage psychological stress and anxiety in all situations. There are many techniques to help us attain a relaxed state, in this blog, I’m going to walk you through the popular stress-buster called “Progressive Muscle Relaxation Technique”.
As the name implies, this involves sequentially contracting and relaxing various muscle groups in our body.
The two steps to be followed in this technique are:
- Contract (or) tighten
- Relax (or) release
Who should do it?
While anybody who desires a relaxed mind can follow this technique, anxious, stressed out and psychologically disturbed individuals should definitely practice this method for an improved state of mind.
- Set a quiet place in your room
- Wear loose, comfortable clothing
- Free your time
- Sit (or) lie down on a mat on the floor or on a firm bed
- Initially take 5 deep breaths
- Inhale and contract one muscle for 5 to 10 seconds
- Then exhale and suddenly release the tension in that muscle
- Give yourself 10 to 20 seconds to relax, and then move on to the next muscle
- Try to focus on the changes when the muscle is relaxed
- Gradually work your way up the body contracting and relaxing muscle groups
- The muscle contraction must be gentle, not too strong and painful
- The technique must be performed slowly and your mind should be focused on it
- It takes some time (probably a week or two) to get the right technique
- Each session would take about 10 minutes, you can start by doing it 2 times per day.
- Stay relaxed for a bit, and then slowly returns to daily life.
- Alleviates stress and anxiety
- Reduces blood pressure
- Relieves insomnia
- Prevents heart ailments by keeping the risk factors under control
- Improves symptoms of chronic pain
- Improves memory and concentration as it is a form of meditation when done right