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Anxiety is an overwhelming feeling, which makes having access to techniques that can help manage it an essential part of one's mental health toolbox. An example is progressive muscle relaxation, a straightforward yet powerful approach that involves tensing and then relaxing specific muscle groups to reduce tension and promote relaxation.

Progressive muscle relaxation (PMR) is a relaxation technique developed by Dr. Edmund Jacobson in the 1920s. It involves tensing and then systematically relaxing different muscle groups. The idea behind PMR is that by deliberately tensing and releasing muscles, one can become more aware of the physical sensations associated with tension and learn to release it consciously.

How to properly execute PMR exercises

To practice PMR, it is best to find a quiet and comfortable space where there is no disturbance. This can be started by sitting or lying down in a relaxed position and taking a few deep breaths to calm the mind. A person can focus on one muscle group first, such as their hands or shoulders, tensing the muscles tightly for about five to ten seconds, paying attention to the sensations of tension. 

Afterward, tension can be released completely, allowing the muscles to relax fully. It is recommended to remain relaxed for 15 to 20 seconds before moving on to the next muscle group. With regular practice, one can become more adept at recognizing and releasing tension in their body.

Benefits of PMR

PMR offers several benefits for anxiety relief. First and foremost, it promotes deep relaxation, which can help reduce feelings of stress and anxiety. By releasing tension in the muscles, PMR can also alleviate physical symptoms of anxiety, such as muscle stiffness and headaches. 

Practicing PMR regularly can improve overall body awareness, making it easier to recognize and respond to signs of tension and anxiety as they arise. PMR is a convenient practice that can be done quickly and easily almost anywhere.