Progressive Muscle Relaxation helps to reduce Anxiety by stimulating the Parasympathetic Nervous System (Rest and Repose Response). When we are Anxious our thoughts of danger stimulate the Sympathetic Nervous System (Fight or Flight Response). By intentionally tensing and then relaxing the muscles of the body while focusing on the breath we can reduce the physical symptoms of Anxiety, which helps to reduce the mental or emotional symptoms.
This is an abbreviated version of a progressive muscle relation There are two parts to progressive muscle relaxation:
Step One: Create Tension. The process of applying tension to a muscle is essentially the same regardless of which muscle group you are using. First, focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds; in the example, this would involve making a tight fist with your hand.
Step Two: Releasing the Tension. After the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. In the example, this would be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the difference between tension and relaxation.
The summary muscle groups. Instead of working with just one specific part of your body at a time, focus on the complete group. In Group 1, for example, focus on both legs and feet all at once. The four summary muscle groups are as follows
Lower limbs
Abdomen and Chest
Arms, Shoulders, and Neck
Face
In addition, focus on your breathing during both tension and relaxation. Inhale slowly as you apply and hold the tension. Then, when you let the tension go and exhale, say a cue word to yourself (below). This will help you to associate the cue word with a state of relaxation, so that eventually the cue word alone will produce a relaxed state. Suggested cue words
Relax
Let it go
It’s OK
Stay calm
All things are passing
Katie Goode, M.A., MFC 45129
Eating Disorder and Anxiety Specialist 26060 Acero, Mission Viejo, CA 92691
Parasympathetic Nervous System (Rest and Repose Response). When we are
Anxious our thoughts of danger stimulate the Sympathetic Nervous System
(Fight or Flight Response). By intentionally tensing and then relaxing
the muscles of the body while focusing on the breath we can reduce the
physical symptoms of Anxiety, which helps to reduce the mental or
emotional symptoms.
This is an abbreviated version of a progressive muscle relation
There are two parts to progressive muscle relaxation:
One: Create Tension. The process of applying tension to a muscle is
essentially the same regardless of which muscle group you are using.
First, focus your mind on the muscle group; for example, your right
hand. Then inhale and simply squeeze the muscles as hard as you can for
about 8 seconds; in the example, this would involve making a tight fist
with your hand.
After the 8 seconds, just quickly and suddenly let go. Let all the
tightness and pain flow out of the muscles as you simultaneously exhale.
In the example, this would be imagining tightness and pain flowing out
of your hand through your fingertips as you exhale. Feel the muscles
relax and become loose and limp, tension flowing away like water out of a
faucet. Focus on and notice the difference between tension and
relaxation.
The summary muscle groups. Instead of working
with just one specific part of your body at a time, focus on the
complete group. In Group 1, for example, focus on both legs and feet all
at once. The four summary muscle groups are as follows
In
addition, focus on your breathing during both tension and relaxation.
Inhale slowly as you apply and hold the tension. Then, when you let the
tension go and exhale, say a cue word to yourself (below). This will
help you to associate the cue word with a state of relaxation, so that
eventually the cue word alone will produce a relaxed state. Suggested
cue words
26060 Acero, Mission Viejo, CA 92691
www.HolisticTherapyOC.com
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