Progressive muscle relaxation is the most effective way to relieve mental burden and body fatigue, know the correct method to do it.

News India Live, Digital Desk: In today’s busy life, ‘stress’ has become very common. Be it office deadlines or household responsibilities, by the end of the day our mind not only gets tired but our body also becomes very stiff. Often we don’t even realize how tight we are holding our shoulders, jaws or fists due to tension.

Do you know that there is a scientific technique that can reduce stress hormones (Cortisol) from your body in just a few minutes, without any medicine? it is called Progressive Muscle Relaxation (PMR). The name may sound heavy, but it is very easy and effective to do.

Let us understand in simple language what it is and how it is done.

After all, how does this technology work?
The principle is very simple, we first deliberately train the muscles of each part of our body. ‘Tense’ do and then suddenly ‘Relax’ Let’s leave. When we are under stress, our muscles contract. Through this process we remind the body of how to feel “relaxed”. This gives a signal of instant peace to the mind.

Easy way to do PMR (Step-by-Step)

You can do this activity before sleeping at night or whenever you feel very stressed. It does not require any special equipment, just a quiet place is required.

1. Preparation:
   First of all, lie down comfortably on your back or sit straight on a chair. Close your eyes and take deep breathing 5 times.
2. Start from the bottom (toes):
   Take your attention to your toes. Fold the toes tightly and contract the fingers. Hold it for 5-10 seconds. Feel that there is tension. Now let it loose completely. Feel the relaxation flowing into your legs.
3. Move up slowly:
   Now do the same process with your calves. Tighten them, then loosen them. Then do the same with your thighs.
4. Stomach and chest:
   Now take a deep breath and tighten your stomach by pulling it inward. Hold for a while and loosen up while exhaling.
5. Arms and Shoulders:
   Clench both your fists tightly, tighten your arms and lift your shoulders up towards your ears. Then let everything loose with a jerk. You will feel that a big burden has been lifted from your shoulders.
6. Face (most important):
   We place the most tension on our jaw and forehead. Clench your jaw, close your eyes tightly, and furrow your forehead. After 5 seconds, leave the entire face relaxed.

What are its benefits?

• Good sleep: If thoughts don’t let you sleep, this technique can put you to sleep in 10 minutes.
• BP Control: This provides relief from high blood pressure.
• Stress relief: It increases ‘feel good’ hormones by reducing ‘cortisol’ level in the body.

So the next time you feel anxious or tired, just “tighten up and let go”. Listen to your body, it needs rest.