Live Whole Health #246: Progressive Muscle Relaxation and letting it all go!

Imagine being stressed after a long day of working, cooking, cleaning and taking care of the kids. It sounds exhausting, and the thought of trying to relax might feel like just another task on your to-do list. But what if relaxation didn’t have to be a chore? What if it could be simple and effortlessly integrated into your day?

What is Progressive Muscle Relaxation?

Progressive muscle relaxation offers just that. Developed in the 1920s by Dr. Edmund Jacobson, this practice uses the body and mind to achieve a state of calm, with two basic steps: tensing and then releasing muscle groups. Although it may seem straightforward, the benefits are profound.

The benefits: Awareness and presence

By intentionally creating tension in various muscles, you become more attuned to the sensations in your body, cultivating heightened awareness. This awareness is essential—it helps you stay present, better tolerate discomfort and accurately identify your emotions. It serves as a foundation for understanding and responding to your body’s needs. The second step, releasing the tension, highlights the transition from tightness to relaxation. This process not only grounds you in the present moment but also prepares you to handle real-life stress and tension more effectively.

Practices like this allow you to fully experience being alive, embracing the small sensations and finding gratitude in the present moment. Progressive muscle relaxation helps you appreciate those little moments of calm.

A simple and adaptable practice

The beauty of this technique is its adaptability. It can be practiced while sitting or standing, and it typically takes just 15 minutes. The process is simple: work through each muscle group, tensing the muscles for five seconds while noticing the sensations, then release the tension as you exhale, letting the muscles relax completely.

Getting started: Try a guided session

Relaxation doesn’t have to be complicated—it can be an easy, essential part of your everyday life.

To get started, join in this 4-minute video featuring Jon Macaskill, a retired Navy SEAL commander, and a mindfulness and meditation teacher, as he leads a short session of progressive muscle relaxation.

Reflect on your experience

Now reflect on your experience. How did you feel? Did you notice any changes in your body or mood? What did this short exercise teach you? Finally, consider how you can incorporate this simple practice into your daily routine. For more ideas, check out this handout on Progressive Muscle Relaxation, these Mindful Awareness apps and online tools, or other #LiveWholeHealth videos.