Muscle Relaxation Therapy

Muscle relaxation therapy uses various techniques to lower a person’s stress levels. When a person tunes into a mood and setting that promotes the muscles and mind to just calm down and relax, it keeps both sane and together. The most common therapy is the progressive muscle relaxation therapy which is usually administered by either a therapist or followed by listening to an audio recording.
The individual who desires to undergo this therapy is asked to follow a series of instructions that promote stress-free feelings, where the muscles are slowly eased up from all the built up anxiety.
Muscle Relaxation Therapy (MRT) Benefits
Relaxation techniques on how to control one’s breathing and meditation, are also ways on how to relieve the effects of anxiety. Let’s take a look at what MRT promotes when it comes to good and healthy living.
▪ Skin resistance is increased.

▪ Respiration rate decreases.

▪ Sleep is deeper and is unhindered by disturbances.

▪ One’s feelings are more accounted for, with a better outflow of emotion.

▪Tension in the skeletal muscles is reduced.

▪ Memory and concentration improves highly.

▪ Fatigue is taken care of and eliminated.

girl listening to music
▪ Blood pressure decreases for those who have high blood pressure troubles.

▪ Oxygen consumption is improved.

▪ Energy levels rise.

▪ One’s self-confidence is brought forth.

▪ Stress levels greatly dip.

▪ Respiration rate decreases, keeping it more at an eased up pace.

▪ Psychosomatic disorders are reduced/prevented.

How Progressive MRT Can Help with Anxiety and Stress
This therapy involves relaxing and tensing muscles in a systematic way, targeting different muscles in the body to achieve a certain goal when it comes to this technique. Deep breathing exercises are introduced to help people combine this technique with the way one takes in and releases air. It reduces tension caused from stress which is very evident in our strenuous lives, and helps one identify the effects it has on different areas of the body.
It is a deeply relaxing technique and does wonders for those who seek the benefits of this relaxation therapy. Let’s take a look now at how you can work out the different steps of this technique to help ward off the ill effects of anxiety. This technique should be worked on for at least 20 minutes in a day, everyday. Choose an area in your home that is silent, or a location outdoors that is free of smog and noise.
▪ A room needs to be set at a temperature that doesn’t promote sweat or excess cold. So level out the temperature and keep it at a constant where it is neither too hot nor too chilled.
▪ Ideal time to do these routines is either before heading to bed or before sitting down for a meal.
▪ Sit comfortably/lie down (use a thicker layer if not comfortable) on a yoga mat; get one of these so that you can feel more at ease.
▪ Wear loose clothes and stick to cotton, being an airy material that will let your skin breathe. Sit barefoot before you begin.
▪ Sit in complete silence and avoid clashing thoughts and anything that will cause your mind to stress over something.
▪ Focus on nothing at all except for your breathing. Light a few aromatic candles to take the edge off before you begin. When you do begin, start with working your way from the bottom to the top of your body.
▪ Flex the muscles in your right foot, and hold it for 10 seconds before releasing it. You can use an audio CD to help with the instructions.
▪ Work your way then to the left foot, tensing it for 10 seconds before releasing your hold. Continue doing this for the areas of your body that are most tense like the abdomen, legs, neck, back and face.
▪ Follow a sequence from down to up, making sure you contract your muscles and release them in a span of 10 seconds. You will notice how the stress in these areas ebbs away, where doing it everyday will help you stay more calm, composed and relaxed.
It is very important for one to slow down when things get stressful and too demanding when it comes to what is needed of us. Those with phobias and panic attack issues need guidance when helping themselves cope better when it comes to dealing with their problems. Be sure to sign yourself up for a relaxation therapy class or get guidance on how to do this from at home.