Using Progressive Muscle Relaxation to reduce anxiety

 

Progressive muscle relaxation technique

Video taken from the channel: Skill Boosters


 

Progressive Muscle Relaxation

Video taken from the channel: Relax For A While Meditations & Sleep Stories


 

Steps for Stress | Muscle relaxation exercise

Video taken from the channel: NHS inform


 

Progressive Muscle Relaxation Training

Video taken from the channel: Mark Connelly


 

Reduce Stress through Progressive Muscle Relaxation (3 of 3)

Video taken from the channel: Johns Hopkins Rheumatology


 

Muscle Relaxation Exercise

Video taken from the channel: Cognitive Psychiatry of Chapel Hill


 

How to reduce stress with progressive muscle relaxation

Video taken from the channel: Hamilton Health Sciences


In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

How to Use Progressive Muscle Relaxation to Reduce Stress. YOUR FIVE-STEP GUIDE TO PROGRESSIVE MUSCLE RELAXATION. Before getting started, you’ll need to set aside some time for yourself. Even just 10 FIND A DISTRACTION-FREE SPACE AND GET COMFORTABLE.

TRY AN AUDIO RECORDING. BREATHE IN AND TENSE. Progressive muscle relaxation is a method that helps relieve that tension. In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.

When your body is physically relaxed, you cannot feel anxious. How to do Jacobson’s progressive muscle relaxation. In addition to being a fabulous strategy to channel anxiety and reduce stress, Jacobson’s progressive muscle relaxation has many benefits for our health: it reduces blood pressure, promotes deeper, more refreshing sleep, and reduces seizures in people with epilepsy. “Health and well-being is a dut.

Kinetic or movement related stress relief practices need not involve a lot of exertion to be effective. Progressive muscle relaxation, or PMR, is a stress relief technique that relies upon subtle rather than gross (large) muscular movements to promote relaxation and tension relief. Progressive muscle relaxation is based on the observation that it is easier for muscles to relax from a position of high tension than it is from a position of lower tension. It can help you to develop a sense of well-being, lower blood pressure, decrease muscle tension, reduce anxiety, and decrease fatigue.

Don’t underestimate the power of discernment. The general intention of Progressive Muscle Relaxation is to hone in on your ability to relax by intentionally comparing relaxed and tense states. Progressive Relaxation This technique, also called Jacobson relaxation or progressive muscle relaxation, involves tightening and relaxing various muscle groups. Progressive relaxation is often combined with guided imagery and breathing exercises. Progressive muscle relaxation (PMR) is a relaxation technique.

It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and. With progressive muscle relaxation, we work our way through the muscle groups in a systematic way, alternating tensing the muscles for a few seconds and then slowly allowing them to relax. When we’re stressed, our muscles are often more tense on their own, and we want to exaggerate that tension by flexing the muscle before releasing.

Once these stressful situations have been pinpointed, the client can then use coping strategies, such as relaxation or imagery to reduce their stress. The relaxation program can also be used to develop self-control by the individual learning to make a relaxation response in place of the typical maladaptive behavior he or she exhibits during.

List of related literature:

The Managing Your Health tip entitled “A Technique for Progressive Muscular Relaxation” highlights the steps of this particular relaxation method.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

Progressive muscle relaxation is performed by contracting a group of muscles and then relaxing them in a top-down or bottom-up order: for example, contract and relax your right leg, left leg, right arm, left arm, stomach, chest, and face.

“Pass PCCN! E-Book” by Kathleen Farrell, Robin Donohoe Dennison
from Pass PCCN! E-Book
by Kathleen Farrell, Robin Donohoe Dennison
Elsevier Health Sciences, 2015

The Managing Your Health feature titled “A Technique for Progressive Muscular Relaxation” highlights the steps of this particular stress reduction method.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Another way to use progressive relaxation is to hold the tension in each of your muscle groups for about five seconds and then release the tension slowly while you say silently, “relax and let go.”

“The Ptsd Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms” by Mary Beth Williams
from The Ptsd Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms
by Mary Beth Williams
ReadHowYouWant.com, Limited, 2009

Progressive muscle relaxation, for example, combines tensionrelaxation cycles (to reduce unwanted muscular tension) and diaphragmic breathing (to reduce excessive activation) with imagery or cue words (to calm the mind).

“Sport Psychology for Coaches” by Damon Burton, Thomas D. Raedeke
from Sport Psychology for Coaches
by Damon Burton, Thomas D. Raedeke
Human Kinetics, 2008

There are a number of different methods available for relaxation (see Chapter 10 for a description of progressive muscle relaxation).

“Low Intensity Cognitive Behaviour Therapy: A Practitioner's Guide” by Mark Papworth, Theresa Marrinan
from Low Intensity Cognitive Behaviour Therapy: A Practitioner’s Guide
by Mark Papworth, Theresa Marrinan
SAGE Publications, 2018

Progressive muscle relaxation is practiced during both meditation and treatment approaches such as Feldenkrais.309,320,321 These methods of relaxation tend to trigger parasympathetic reactions, which in turn slow down heart rate and blood pressure and trigger slow, deep breathing (see Chapters 18 and 39).

“Neurological Rehabilitation E-Book” by Darcy Ann Umphred, Rolando T. Lazaro, Margaret Roller, Gordon Burton
from Neurological Rehabilitation E-Book
by Darcy Ann Umphred, Rolando T. Lazaro, et. al.
Elsevier Health Sciences, 2013

To manage stress, clients are taught to contract (tense) and then relax specific muscle groups (e.g. first the hands, then the arms, the legs, etc.) until they learn to monitor their own relaxation.

“HIVAIDS Care and Counselling: A Multidisciplinary Approach” by Alta C. Van Dyk
from HIVAIDS Care and Counselling: A Multidisciplinary Approach
by Alta C. Van Dyk
Pearson Education South Africa, 2010

To help relieve muscle tension, the exercises can be done in conjunction with breathing.28 When the patient reaches the easy end of range (at the point where the neck is about to leave its neutral zone and some tissue resistance is first being felt), the patient takes a moderate breath in and then releases it.

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Assess the level of tension in each muscle and use a technique such as the progressive muscle relaxation, imaging, or breathing described in the last chapter for relief.

“Life Over Cancer: The Block Center Program for Integrative Cancer Treatment” by Keith Block, Andrew Weil, M.D.
from Life Over Cancer: The Block Center Program for Integrative Cancer Treatment
by Keith Block, Andrew Weil, M.D.
Random House Publishing Group, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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11 comments

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  • What if you’re like me & no matter what you try doing you just CAN’T get your body to relax
    My anxiety & panic attacks are so bad I just want something to work:(

  • First, when my doctor told me to do this exercise! I said ok and did ;but it didn’t work, I said it’s ridiculous and and wasting time! The next day I did again it worked unbelievable! Now I do everyday and it work like miracle. I’m thankful from the person who created this and my doctor who suggested me! I suggest to everyone to experience this exercise, best wishes Bakhshi.

  • I have emetophobia and I’m currently seeing a therapist to work through it, she recommended me watch a few guided videos on progressive muscle relaxation. It’s been really helpful so far, I was in the middle of an anxiety attack earlier and I decided to switch this on and I feel way better than I did before! Thank you, this video has really has done some wonders for my constant anxiety and stress.

  • Hi! I want to ask you Mark as a video owner and creator for your permission to use this great video on my YouTube channel. I think that our russian patients deserve to get some relief in their pain problems too. There is no russian voiceover, so I would like to make it (I’m not going to use video in commercial purposes, just for education). If there is no problem to use it your direct answer is not needed, I just don’t want to have my channels banned. Of course you get all income from possible commercials if there will be enough view, as it’s intended by YouTube. Thanks!

  • yo if you found this video congratulations you pay attention in class what’s up staples high school mind and boy fit. you have found the 7th entry into the game good job finding the clue if you wish to proceed message “the eye” to Simply#5246 on discord proceeding is optional, ew era ginhctaw. have luck good fun

  • I feel relaxed and invigorated. The visual and audio on this video add up to a complete and very effective experience. Thank you. Val

  • I’m not sure whether to hold breath when tensing the muscles or breath normally. It seems like it’s a normal reaction to hold breath while tensing the muscle group. I”m not sure that it matters whether you hold the breath or not. It probably matters how long one keeps the muscle tensed, but that’s not mentioned here. In the video, it only demonstrates a few seconds of tensing the muscle. Any thoughts?

  • This is brilliant. I have Asperger’s, ADHD and unfortunately suffer from PTSD as well so naturally I have chronic anxiety every single day as well as regular bouts of depression. All of this combined causes chronic muscle tension and although I have only watched this video twice so far it is working wonders. Thank you.

  • i did this in 7th grade music history class. i woke up and my body was so calm and loose and painless. no tension. it felt so nice. everyone else was asleep

  • This sleeping system hasn`t just ceased me from obtaining several treatments but additionally allowed me to accomplish a very good night rest right after Few months of nightly insomnia attack. Just before all of these, I can simply have Three to four hours of good sleep. Whenever I started off making use of the plan, I was able to obtain Seven straight hours of rest. After 1 year of utilizing it, my sleep became much better and longer than what I have gained in a long period.. Good luck, you will get the results, find it on Google. It is Zoey Sυnodoz
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  • Thank you so much for you posting your PMR onto YouTube for all those who benefit from progressive muscle relaxation, whatever the cause be it illness or chronic condition or simply, 15 minutes a day to observe the almost natural tightness that we carry in every corner of our body without knowing it. Your video is wonderful; it is also a great length, not too long or short and most important, it is very effective and I have tried many PMR videos I simply wanted to say thank you so much for making a little bit of difference in my daily routine!