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The Progressive Relaxation Technique
Millions have used a simple progressive relaxation exercise over the years. It combines aspects of physical therapy, meditation, self hypnosis and some practice can create a profound state of relaxation. Research has also shown it to be effective on chronic tension headaches.
This process can help you cope with pain, anxiety, mental or physical hyperactivity and systemic stress.
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We will use a system of tensing and relaxing various areas of your body, focused breathing, and imagery to achieve profound relaxation.
If you are using this while experiencing pain, when addressing the area in pain, do not physically, tense the area. Instead visualize the area tensing, for example if your lower leg is in pain, just picture your leg muscles, bunching up, hardening, visual the definition of your muscles increasing till they stand out, hold that image in your mind as you would a physical position. And visualize the relaxation of the muscle too. The fibers lengthening, softening.
I was taught this technique when I was eight years old to assist me in falling a sleep while in pain or hyperactive.
You will find that over time as you use this process, that the relaxation you need comes quicker and earlier in the process. Or that only one part of your body requires focus, to achieve full relaxation. At that stage adapt the exercise to suit your needs.
Today I find that simply laying down, a few deep slow breaths, tensing my neck and shoulder muscles for a count of ten and releasing the tension slowly will trigger the relaxation response.
Why Does it Work?
This process of relaxation is guaranteed to happen because at its foundation it is based on a very basic physiological reaction.
When you intentionally create tension in a muscle then you can release that tension and the muscle has to relax. The muscle does not have a choice. But that is not all, the muscle will not only quickly relax back to its pre-tensed state, but if it is allowed to continue in its relaxed state, will become even more relaxed than it was.
Relaxed muscles require less oxygen so the breathing pattern slows and deepens. The heart does not need to be beating so fast to carry oxygen out to tense muscles. Heart rate and blood pressure decline. The normal blood flow returns to the belly and digestion resumes. The belly is calmed. Hands and feet warm up. Such a series of bodily adaptations all start and fall naturally into place because the voluntary muscles are being directed into a state of relaxation.
The focused breathing, imagery and other components of the process all reinforce this very basic physiological fact. Next we will provide a written walk though of the entire process.
Learn the relaxation technique
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