Progressive muscle relaxation training was created by Edmund Jacobson in the 1930s and is based on his premise that mental calm is a natural result of physical relaxation.
Step-by-step guide
Many practitioners recommend tensing and relaxing your body's muscle groups, one at a time, in a specific order, usually starting with the lower limbs and ending with the face.
You can practice this exercise sitting or lying down, wearing comfortable clothing and in a quiet place free of distractions.
- Find a comfortable position, and take a minute to breathe slowly and deeply, as in the Deep Breathing exercise.
- As you inhale, tense a muscle group (for example, the upper thigh) for 5 to 10 seconds, then exhale and suddenly release the tension in that muscle group.
- Give yourself 10 to 20 seconds to relax and then move on to the next muscle group (for example, your glutes).
- As you release the tension, try to focus on the changes you feel when the muscle group is relaxed.
- Gradually work your way up the body, tensing and relaxing the muscle groups.
Notes
- Practice the previous steps for 10 to 15 minutes per day to reap the benefits of this exercise. If you are comfortable with this exercise, there are also benefits if you can practice it twice a day.
- Use a gentle alarm to mark the end of the exercise.
- We suggest starting to practice this exercise before going to bed and preferably outside your bedroom! (remember Stimulus Control)
How does this exercise help you sleep?
By tensing your muscles, you make them burn through energy-rich molecules and oxygen. This causes a temporary expansion of blood vessels, providing additional nutrients to your muscles.
The sudden relaxation gives your muscles a moment to recover, providing greater relief than before.
As you progress through the body, the tension and relaxation cycle builds up, triggering a response from your autonomic nervous system, promoting a feeling of peace and relaxation.
The more you practice this exercise, the stronger and more effective your body's relaxation response will become.