Progressive Muscle Relaxation Techniques
Sep 26, 2019

Reading time 3 min.

It’s easy to overlook the importance of deep physical relaxation and focus only on stilling your mind. This is a mistake, because if your body isn’t relaxed first, you are making it unnecessarily difficult to reach a trance state. I strongly recommend focusing some of your time on this – your body and mind will both thank you.

What is Progressive Muscle Relaxation?

Modern life has a habit of making us neglect some muscles and overuse others – so you may have all sorts of niggling aches and pains that distract you from reaching the deepest states of meditation. These exercises help with these – but that’s not the only reason I do this regularly!

PMR is a scientifically-validated technique for physical relaxation. It’s not a new idea – Dr Edmund Jacobson came up with the idea in the 1920’s. Because it seems like a purely physical relaxation, it’s particularly helpful people suffering from anxiety and depression who don’t want to feel as though they’re getting involved with anything too mystical!

How Does It Work?

In essence, it’s simply a way of teaching you to monitor and control your muscular tension. It shows you how to achieve this by tensing different muscle groups, and then relaxing them. Although the effects on your body become quite profound with time, the interesting thing for me is the way that relaxing your muscles also relaxes your mind.

As Dr Edmund Jacobson once said:

“An anxious mind cannot exist in a relaxed body.”

Truer words were never said!

The Many Benefits of Deep Physical Relaxation

Reducing cortisol levels, lowering blood pressure, slowing down the pulse… It helps improve concentration and focus, uplifts the mood, and strengthens the immune system… It helps you deal with stress, and is incredibly helpful if you suffer from insomnia… It’s simple, free, requires no equipment and can be done any time. …And, it just so happens that you can use it to help you to reach the right state to induce an Out-of-Body Experience.

Before starting…

Make sure that you’re wearing loose, comfortable clothing. Take off your shoes Remove jewelry, watches etc. Set aside enough time where you won’t be disturbed. Switch off your phone, and any other distractions. Lie down, or sit down in a comfortable chair with good support

Step One

Breathing exercises – a few minutes of deep breathing. This doesn’t need to be anything complicated.

Step Two – Tense, Hold, Relax

Simply tense-up each muscle group for a period of around 10 seconds, and then relax those muscles. What could be simpler? I’ve always started at my toes, and worked upwards to my head, but you can work down from the head if you prefer – it really makes no difference.

A Script

Here’s my version of Progressive Muscle Relaxation. While you’re getting used to doing this, you may find it useful to record yourself reading out the instructions, or something similar.

In each exercise, breathe in through your nose, and out through your mouth. Starting with the right foot, while breathing in, curl the toes downwards. You’ll feel this in your toes, the top of your foot, and the back of your ankle. Hold for 10 seconds, while holding your breath.

Next, while breathing out, relax the muscles completely. Focus the mind on how relaxed your right foot now feels. Repeat the process with your left foot. With your right foot, curl your toes upwards. This will tense-up your calf muscles. Again, tense the muscles while breathing in, hold the muscle tension for 10 seconds, while holding your breath. Exhale, as you relax the muscles, and enjoy the relaxed feeling in that muscle group. Repeat using the left foot.

Right thigh – tense the muscles between your right knee and your hip. It’ll feel as though you’re locking your knee. Release while exhaling. Concentrate on how exactly this feels. Next, your left thigh…

Tense-up the buttocks and hips. Squeeze your buttocks together, hold, and release. Notice which muscles are being used.

Pull-in your stomach muscles as hard as you can, hold for 10 seconds and release. To tighten your chest, take a massive breath, and expand your chest as far as it will go. Hold, and release. Tighten the shoulders. Imagine that you’re trying to get your shoulder blades to meet-up. Hold, and release. Next, the arms. With your arms straight out to the side, tense the triceps on your right arm as much as you can. (This is the muscle at the back of your upper arm). Hold and release as normal. Then repeat for the left arm. Tense the right biceps. The easiest way to do this is to imagine you are showing-off your muscles! Hold for 10, and release. Repeat for the left arm. Tense the forearm, either by flexing the wrist backwards or forwards, or both. Tense-up the fists, screwing them into as tight a fist a you can manage. When your fist is the tightest possible, hold for 10, and relax. Neck (optional). Lift shoulders high, as if you were trying to make them touch your ears. You can also increase the tension by tilting your head backwards slightly. Some people have managed to over-strain their neck, so I leave this stage as optional. Certainly, don’t overdo it, as your neck is quite complex, and probably doesn’t have the strength of your other body parts. Finally, the head and face. You can approach the face as a whole, and screw-up your entire face in one go, or break the process down into stages, eg mouth and jaw, followed by eyes, followed by forehead.

Feel the deep physical relaxation that has now spread right through your body. If you wanted, you could finish here, and begin your day – this truly is an incredibly powerful way to relax and get rid of stress.

But, for Astral Projection purposes, this is just the beginning – your next stage will be to relax your mind, and trigger the correct brain wave frequencies to reach a deep trace state…

Leave your comments / questions for this practitioner

To write a comment please
Category filter
Concern filter
Type filter

All categories

Wellness Coaching
$20 USD
50 & Beyond Health & Wellbeing Discovery Session

Join me for a comprehensive look into what it will take to stay physically and mentally strong as you move through the second half of your life.

We all want to age without the fear of suffering from a chronic illness and still have the energy and strength to live the life we want.

The number one reason people fail to stay healthy as they age is the inability to consistently follow the right habits and behaviours for health transformation.

Through working with 1000's of clients over the last 20 years, I have been able to develop a coaching program that not only looks at nutrition, exercise, sleep and stress management but also how to develop the right mindset needed to succeed.

Having a plan is not as important as having the ability to implement it.

If you are someone who struggles to follow healthy habits consistently. Or you are someone who wants to learn more about what they need to do personally to avoid chronic illness. Then my 30-minute Discovery Session is ideal for you.

From the 30 minutes we spend together, we will go through in specific detail what it is you can do today when it comes to what to eat, how to get the most from exercise, how to develop a powerful sleep routine and how to build a healthy environment needed to live a healthy life.

And with over 20 years of coaching experience in the health & wellness industry, I have witnessed firsthand what it takes to consistently follow the right habits and behaviours for lasting change.

Expect to hear things that will challenge what you have always been told about nutrition, exercise, sleep and stress management. As someone who is over 50 and is stronger, fitter and healthier than I was in my 20s, 30s, & 40s, I am well-placed to know what works and doesn't as we move through this period of our lives.

Chris Deavin
Cognitive Psychology
$99 USD
Check Your Vibes! Find out how much Positive and Negative energy you have!

The Energy Leadership™ Index (ELI) assessment is the proprietary, research-backed assessment tool, created by iPEC, that takes something abstract, like the way a person views the world, and turns it into something tangible—a metric that you can see and feel and even reevaluate in the future.

You’ve probably taken personality tests, like Myers Briggs, DiSC, and Enneagram, but this is different. And transformational.

The ELI is an attitudinal assessment tool that captures how an individual currently perceives and approaches work and life. This means that you learn to make change happen in real-time when you encounter a moment of self-doubt, fear, or frustration.

With the awareness and insights gained through the Energy Leadership Index debrief, you have the opportunity to reshape your attitudes and worldview and transform your life into the one you envision.

Our worldview is the result of a combination of many different aspects: our past experiences, level of consciousness, perception of situations. Each of us has a unique combination of all seven levels of energy which, in turn, creates your typical viewpoints, perceptions, and beliefs about life.

Learning about your energetic makeup can help you to reframe your perspective, shift your consciousness, and increase your energy level as a result. Discover your unique energetic makeup by taking an ELI Assessment!

This comes with an hour debrief - As an FYI the price is what it is because there is a price to me- I have to pay the institution for the assessment and the scoring. Then I'll walk you thorugh your results.

David Jacks
Emotional Stress Release
$80 USD
healing session
Oxygen to the rescue! Great for Mental Health, Brain Injury, Detox, inflammation

Hyperbaric Oxygen Chambers are one of the oldest and safest treatments available. Oxygen detoxifies and heals. I was introduced to Hyperbaric Oxygen Chambers (HBOC) by Dr. Amen, a world reknown Psychiatrist. Oxygen is great for ADD, Mood Disorders, Trauma, Insomnia, Brain injuries, Wound healing and Inflammation.

This is from Dr. Amen's Clinic: "If you are struggling with a mental health condition, recovering from a concussion or traumatic brain injury (TBI), or dealing with cognitive or memory problems, hyperbaric oxygen therapy may be for you. People all over the world have reported recovering from a variety of conditions and experiencing dramatic improvements with this type of popular therapy."

Most people will feel a difference off of one treatment, especially if you typically have trouble sleeping. You will sleep like a rock.

David Jacks
Bach flower therapy
$35 USD

**This type of service is ONLY for clients who already know the remedies they want to take.

The standalone treatment bottle service is offered to US residents only .**

Iose Cocuzza, NC, CGP, BFRP

Related Articles

View All
Registered individuals enjoy all the possibilities of Core Spirit.