Progressive muscle relaxation according to Jacobson

If you're looking for a relaxation method you can do at home , try Jacobson's progressive muscle relaxation .

1. What is progressive muscle relaxation?

Progressive muscle relaxation (PMR) , also called deep muscle relaxation or progressive muscle relaxation , was invented by the US doctor Edmund Jacobson and is a relaxation technique for muscle relaxation.

This relaxation method is commonly referred to as Jacobson's progressive muscle relaxation. Jacobson discovered that internal states of tension such as anxiety or stress lead to an often unconscious tension in the muscles and internal organs .

These states of tension can become chronic over time, without the affected individuals consciously noticing the tension. In his research, Jacobson discovered that psychological tension , often caused by stress and anxiety, can, in turn, be reduced and relieved through targeted muscle relaxation .

Jacobson's progressive muscle training aims at progressive relaxation , in which not only the body but also the mind is gradually relaxed .

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2. How does Jacobson's progressive muscle relaxation work?

Jacobson's progressive muscle relaxation involves alternating between tensing and relaxing individual muscle groups . To do this, you focus on a specific area of the body, such as your hands, tense them by clenching them into fists, hold the tension briefly, and then relax again.

According to this principle, specific body areas and muscle groups are focused on , tensed , and then consciously relaxed . The more the muscles are tensed, the easier they can be relaxed afterwards.

During the muscle relaxation phase , attention is specifically directed to the emotional state of relaxation . This is intended to help you specifically perceive what relaxation feels like . This should help you better recognize future states of tension and alleviate them through conscious tension and relaxation.

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3. Benefits of progressive muscle relaxation

One of the great advantages of Jacobson's progressive muscle relaxation is that you can easily perform it at home . It's easy to learn and requires little time .

If you would like to start with progressive muscle relaxation, there are many free , guided meditations based on Jacobson available online that will guide you and make it easier for you to get started with PMR.

Through targeted muscle relaxation during PMR, muscular tension is released , body awareness is improved , pain is alleviated , and stress is processed . This is because the central nervous system calms down due to the reduced muscle tension.

In addition, Jacobson's progressive muscle relaxation activates the parasympathetic nervous system , which promotes calm and relaxation. Therefore, PMR, performed in the evening , can contribute to recovery and help you fall asleep more easily .

The connection between body and brain during progressive muscle relaxation ensures not only physical relaxation but also mental relaxation and vice versa.

The effectiveness of PMR has been clinically proven in various studies in the past. Overall, Jacobson's progressive muscle relaxation can help you feel more balanced .

4. Conclusion

Jacobson's progressive muscle relaxation is a relaxation method that promotes better body awareness, reduces stress, and promotes greater balance and relaxation.

In PMR, individual muscle groups are alternately tensed and then relaxed in order to relieve chronic tension and ensure more inner peace and serenity.

The advantage of PMR is that you can easily do it at home without any prior knowledge and it takes very little time. Simply search online for guided meditations based on Jacobson, and you can release tension at home or on the go and achieve greater relaxation and balance in just a few minutes.