Progressive Muscle Relaxation – A Relaxation Technique to Reduce Stress and Tension

Stress and anxiety can not only trigger the symptoms of certain chronic conditions but can also cause conditions like hypertension and obesity. An important part of maintaining a healthy lifestyle is learning to relax and letting go of anything that makes you anxious or stressed. This is where Progressive Muscle Relaxation Meditation can prove useful.

What is Progressive Muscle Relaxation Meditation?

The Progressive Muscle Relaxation technique that works on the principal that a relaxed body leads to a relaxed mind. This holds true because stress often manifests in the body as tight or painful muscles. Learning to sleep well and relax these muscles can help to release the stress and in turn have a calming effect on the mind. The technique involves tightening and relaxing groups of muscles in sequence while breathing in deeply and breathing out. When the technique is used as a form of meditation it is called Progressive Muscle Relaxation Meditation.

How to Get Started?

To get started with the Progressive Muscle Relaxation Meditation, you first need to sit or lie down in a comfortable position and close your eyes. Choose a spot that is quiet and make sure that you won’t be disturbed during the meditation.

The Six Steps

Step 1:

Once you are comfortable, breathe in deeply through your nose and feel your breath spread through your body. Then breathe out. Repeat this, four to five times. Breathe deeply for 20 seconds before moving on to each next step.

Step 2:

Focus on both your legs from your thighs all the way to the tips of your toes. Breathe in and feel the breath going through your legs. With the second breath, tighten all the muscles throughout your legs. Hold this position for 5-10 seconds. Breathe out and release the muscles quickly. 

Step 3:

Now breathe in and feel your breath in both your arms. With the second breath tighten your arm muscles and hold for 5-10 seconds. Release quickly as you exhale.

Step 4:

In the fourth step focus on your abdomen and lower back muscles. Tighten these when you inhale, hold for 5-10 seconds and relax quickly.

Step 5:

And finally tighten all the muscles in your face as you inhale, hold for 5-10 seconds and then release.

Step 6:

Breathe in and out deeply five times. With each breath count backwards from 5: 5, 4, 3, 2, 1. After the last count open your eyes.

Tightening the muscles in each group might take a bit pf practice but it will get easier the more often you do the meditation. Even if you don’t do it perfectly you will still feel the Progressive Muscle Relaxation Benefits

For more great tips for a healthy lifestyle also check out the blogs on nutrition and fitness. Or try one of the health tools to help you maintain your optimal well-being.