EDUCATION
"Progressive Relaxation"
"EDUCATION" pages are full if thought-provoking information designed to appeal to all of your rational, thinking brain. These pages are primarily for learning, as opposed to some other types of Comfort.Guide pages which are written more for motivation and consolation. Let these teachings help guide you to the truth that you are noticed, loved and cared for, even though we might not always feel so!
PROGRESSIVE RELAXATION
Progressive Relaxation is a deep muscle relaxation technique developed and published by Edmond Jacobson in 1929. He believed that the body responds to anxiety provoking thoughts and events with muscle tension. The tense muscles, in return, increase the feeling of anxiety. Deep muscle relaxation reduces physiological tension, reduces pulse rate and blood pressure, as well as decreasing perspiration and respiration rates. This technique has been effective in the treatment of muscular tension, anxiety, insomnia, depression, fatigue, irritable bowel, muscle spasms, neck and back pain, high blood pressure, mild phobias, and traumatic responses (amygdala overstimulation).
Progressive relaxation can be practiced while lying on your back or sitting in a chair with your head supported. Each muscle or muscle group is tensed for five seconds and then relaxed for twenty seconds. This procedure is repeated at least once.
1. Lie on your back with your eyes closed, feet slightly apart, arms slightly away from sides, and palms upward.
2. Allow your breath to slow down. Put your entire attention on the breath as it moves in and out. (Pause 20 counts.)
3. Tense the muscles of your feet. (Pause 5 counts and gently relax. Pause 20 counts. REPEAT.)
4. Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
5. Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
6. Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
7. Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
8. Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and straighten arms. Pause 20 counts. REPEAT.)
9. Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
"Progressive Relaxation"
"EDUCATION" pages are full if thought-provoking information designed to appeal to all of your rational, thinking brain. These pages are primarily for learning, as opposed to some other types of Comfort.Guide pages which are written more for motivation and consolation. Let these teachings help guide you to the truth that you are noticed, loved and cared for, even though we might not always feel so!
PROGRESSIVE RELAXATION
Progressive Relaxation is a deep muscle relaxation technique developed and published by Edmond Jacobson in 1929. He believed that the body responds to anxiety provoking thoughts and events with muscle tension. The tense muscles, in return, increase the feeling of anxiety. Deep muscle relaxation reduces physiological tension, reduces pulse rate and blood pressure, as well as decreasing perspiration and respiration rates. This technique has been effective in the treatment of muscular tension, anxiety, insomnia, depression, fatigue, irritable bowel, muscle spasms, neck and back pain, high blood pressure, mild phobias, and traumatic responses (amygdala overstimulation).
Progressive relaxation can be practiced while lying on your back or sitting in a chair with your head supported. Each muscle or muscle group is tensed for five seconds and then relaxed for twenty seconds. This procedure is repeated at least once.
1. Lie on your back with your eyes closed, feet slightly apart, arms slightly away from sides, and palms upward.
2. Allow your breath to slow down. Put your entire attention on the breath as it moves in and out. (Pause 20 counts.)
3. Tense the muscles of your feet. (Pause 5 counts and gently relax. Pause 20 counts. REPEAT.)
4. Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
5. Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
6. Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
7. Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
8. Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and straighten arms. Pause 20 counts. REPEAT.)
9. Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)