Progressive Muscle Relaxation: A Complete Guide
Physical tension is an unavoidable side effect of anxiety. Fear sends messages to the body to be ready for danger, resulting in muscle tightness, rapid heartbeat, and fatigue. This creates a vicious cycle where physical symptoms increase mental anxiety.
Breaking this cycle requires practice and self-awareness. We recommend using the MriyaRun Web Electronic Diary to track your stress levels before and after these exercises.
"Tension — Relaxation" Technique
The main goal is to help you feel the difference between a tense muscle and a relaxed one.
- Sit or lie down comfortably. Breathe deeply for a few minutes.
- Tense each muscle group for 5 seconds, then release and relax for 15-20 seconds.
- Sequence:Arms: Clench your fists, press elbows against your body.Legs: Flex your feet toward you, squeeze your thighs.Torso: Tighten your stomach, take a deep breath and hold.Face & Neck: Shrug shoulders to ears, squeeze eyes shut, wrinkle your forehead.
- As you release, silently say to yourself: "Relax."
Looking for more ways to structure your thoughts? Check out our Catalog of Diaries and Self-Reflection Tools.
"Relaxation Only"
Once you have mastered the tension technique, try to achieve the same result without tensing the muscles first. Focus on each muscle group for 30-45 seconds, imagining the tension melting away.
"Cue-Controlled" Relaxation
This is the advanced phase. Train your body to relax instantly upon a signal. This could be the word "Relax," a specific visual cue (like looking at your watch), or a colored sticker on your desk. Practice this 10-15 times a day to build a reflex.
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- Progressive Muscle Relaxation: Techniques to Reduce Anxiety | MriyaRun