Progressive Muscle Relaxation (PMR)

Authors Ian Geddes and Susan Chan

PMR  was invented by Edmund Jacobson in the 1930’s and is based on the principle that you  cannot be anxious in your mind at the same time as you as relaxed in body. PMR is all about letting go of physical tension and emotional stresses. PMR involves systematic tensing and relaxing of muscle groups. With regular practice you can benefit from PMR.

A sense of calm

Slower pulse rate

Reduced blood pressure

Muscle relaxation

Deep, deep relaxation

Reduced levels of anxiety

Initiation

Allow a minimum of 10 minutes

Be comfortable. You can lie on the floor or sit comfortably on a chair

Keep warm. Dress comfortably.

You can practise PMR anywhere, but to start with, you may find a calm quiet area the best place

It is best to practise on an empty stomach

Learn how to relax your body and mind with PMR

Start by focussing on your breath. Be aware of each stage.  Concentrate on creating a rhythm  as you slowly inhale, hold it, and gently exhale. Feel the freshness of the cool air filling your lungs. Repeat this for a couple of minutes. There are many variations, and to an extent the sequence is not so significant. You choose what suits you. Experiment as you practise. For example if you start at your toes.  Breathe in, Clench the toes in one foot and hold for 5 seconds. As you breathe out, let go of the tension. Relax and repeat with the other afoot. Now continue with this activity as you move throughout the body: Legs, thighs, buttocks, stomach, chest, arms, hands, shoulders, back, neck and face. With practise you may be able to relax larger sections of your body at the same time. You will feel the tension leaving your body. Some people conclude this activity by visualising all the tension and anxiety leaving your body, down through your legs into the ground. Practise this technique regularly and feel the difference.

Why not download our ‘deep relaxation’ MP3 download?