Progressive muscle relaxation (PMR) is a technique where a person tenses and relaxes different muscles in their body to relieve tension and induce a relaxation response. Show
The relaxation response is a physiological state that slows breathing, reduces blood pressure, and lowers heart rate. It is the opposite of the stress response. In this article we will look at PMR in more detail, including what it is, how to practice it, and its benefits. PMR is a relaxation technique that involves tensing and relaxing specific muscles in turn. Usually, a person begins with the feet and works their way up the body, taking deep, slow breaths throughout the exercise. By focusing on tensing and relaxing muscles individually, a person becomes focused on the present moment. If their attention wanders, they can refocus again on how their body feels as they work their way through the exercise. This encourages mindfulness. Another name for the exercise is a “body scan” meditation. The goal of PMR is to bring about a relaxation response. The relaxation response causes the body to transition from an alert, active state into a more restful one. It causes physiological changes, such as:
People can induce the relaxation response to relieve stress or anxiety, help them get to sleep, or ease tense muscles. Some people also use PMR at the end of a yoga session or as a form of meditation. To try PMR:
Continue to repeat a pattern of tensing muscles while inhaling and then relaxing them while exhaling for muscles all the way up the body. This includes the:
After releasing tension from a body part, take a few deep breaths before moving onto the next part. Think about breathing out tension with each exhale. At the end of the exercise, be still for a while and notice how it feels. If a person needs to get up, they can slowly open their eyes and gently move out of their position. The main benefit of PMR is that it reduces mental and physical stress. When someone feels stressed, it can trigger the body’s stress response. This elevates breathing, heart rate, and the release of stress hormones such as adrenaline and cortisol. In the short term, these changes are not harmful and can help someone if they are in a dangerous or threatening situation. But long-term exposure to stress has a range of health effects. It can:
Regularly making time for relaxation or the use of relaxation techniques can reduce the impact of stress. PMR may also have specific benefits, such as:
Many of these studies involved a low number of participants, so more research on the specific applications of PMR are necessary. If someone is just getting started with PMR, they may find it helpful to:
If someone does not find PMR effective, there are many other relaxation techniques, including:
People can try different approaches to find what works for them. If a person finds that they cannot easily relax, sleep, or manage mental health symptoms even when regularly making time to relax, they may wish to speak with a doctor or therapist. PMR is a type of relaxation technique that can help reduce the symptoms of stress. It involves tensing and then relaxing individual muscles one at a time. This slows breathing, brings a person’s focus to the present moment, and activates the body’s relaxation response. People can practice PMR at home by finding a quiet space, sitting or lying down, and then gradually tensing and relaxing muscles from the feet up to the head. If the exercise does not help, there are many other relaxation techniques and therapies to try. People with persistent mental health symptoms may find it helpful to have professional support from a doctor or therapist. Which of the following terms is defined as a relaxation technique that involves contracting and relaxing muscle groups?Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one.
Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth and tingling in the limbs quizlet?A relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling is called. Autogenic training. The generalized warmth experienced during autogenics is a function of the dilation of. Blood vessels. The sensation of heaviness experienced during autogenics is caused by.
Which of the following terms is defined as a relaxation technique that involves a sensation of heaviness warmth?A relaxation technique that involves a sensation of heaviness, warmth, and tingling in the limbs is called. autogenic training.
Which stress management technique involves contracting and then relaxing muscle groups in the body in sequence?Jacobson's relaxation technique is a type of therapy that focuses on tightening and relaxing specific muscle groups in sequence. It's also known as progressive relaxation therapy. By concentrating on specific areas and tensing and then relaxing them, you can become more aware of your body and physical sensations. Dr.
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