Progressive Muscle Relaxation or PMR is a great way to loosen tight muscles and relieve stress and anxiety. If you are a panic attack sufferer, this may prove to be an invaluable tool in your arsenal to cope with the worry you may experience. Triggering the relaxation response in your body, can soothe a disturbed and upset mind. 20 minutes a day is all you need to help yourself achieve a greater sense of calm.
Progressive Muscle Relaxation is a great technique to try if you want to relieve stress and reduce anxiety in your life. For many people suffering from panic attacks or the general burdens of life, finding even a moment of respite can be difficult.
The world is so fast paced, the demands so great, the worries so overwhelming, that it can be difficult to deal with sometimes. A great way to find some physical and mental peace is to practice progressive muscle relaxation or PMR.
This great technique engages your body´s relaxation response, removing tension, worry and fear. By alternating tension and releasing various muscle groups throughout your body, you will be able to achieve a higher degree of relaxation in the muscles throughout your body.
When your muscles release their tightness and loosen up, it naturally brings calming effects to the body and the mind.
Tension is the great enemy of peace of mind. When muscles are tense, they prevent the body from receiving sufficient oxygen and blood flow; they drain blood from other valuable organs to deal with the panic response that is tightening your muscles. Tense muscles signal fear and apprehension to your body which causes it to go into survival mode and panic mode.
Your heart rate will quicken as the demand for blood to your tightened muscles increases. In addition, blood will flow from your hands and feet to feed the starved muscles that will propel you to safety. Your breathing becomes shallower and quicker, you start tingling and having abdominal pains and soon you find yourself suffering a full blown panic attack.
End these problems or potential problems by practicing PMR. It can be done in the safety and comfort of your own home and only takes 20 minutes. You can start from either your head or feet and gradually tense the muscles in each section of your body. Holding the tension for 10 seconds and then loosen and release. The tighter you squeeze your muscles, the looser they will feel upon the release.
Like most new things, PMR takes practice to achieve the most effective results. Start off by lying down in your home or sitting in a comfortable chair and tensing your right foot for 10 seconds and then release. Next, move to the right foot and lower leg, tensing this group of muscles for 10 seconds and then releasing.
Continue up the right side then switch to the left. Focus on the way your body feels and the relaxation you have achieved in those muscle groups that have gone through the process. Do this 2 times a day at first, for a couple of weeks to practice the technique. You can then move to once a day or as needed, whenever you feel tension build up or a panic attack coming on.
Use this great way to reduce anxiety as an important coping tool and manage your stress better.
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