Progressive Muscular Relaxation
Technique of Progressive Muscular Relaxation
Progressive muscular relaxation is the tensing or tightening of a muscle group, holding that group of muscles in that state for about a few (5 to 10) seconds, and then relaxing that muscle group. After relaxing that muscle group, one tenses and then relaxes the same muscle group further. That’s why the action is called progressive.
Doing this activity over all muscle groups in the body can increase total body relaxation, and thus reduce stress.
It is wise to first start holding the muscle contraction for 5 seconds, and gradually increase the cycles to 10 seconds over time as one gets more skilled with the activity.
Progressive muscular relaxation can be done anywhere, and without using special equipment.
Physical and Mental Benefits of Deep Breathing
Slowing of the heart rate
Lowering of the blood pressure
Slowing of the breathing
Reducing the need for oxygen
Increasing the blood flow to major muscle groups
Reducing muscle tension
No equipment needed
No cost involved
Can be done almost anywhere