illusatrstion of how to relax in bed

Tense-release relaxation technique

illusatrstion of how to relax in bed
Tense release (or TR) is a progressive relaxation technique which helps you relax and release stress and tension. The basic principle is to feel the difference between the tensed and relaxed state and this will help you relax.

TR is especially helpful if you have trouble falling asleep and it can help you get relaxed in just a few minutes. It can also help with headaches and muscle pain.

How:
Lay flat on your back in bed, legs uncrossed. Start by focusing on your breathing. Inhale through your nose and exhale through your mouth. Breathe slowly, take your time.

Tense a muscle and focus on the tensed state and then relax it and focus how it feels when you let go. Keep the tension for 5-10 seconds and then relax for 10 seconds before you repeat. It might take a few repetitions to get your muscle to a fully relaxed state.

Start by focusing on your feet and work your way throughout your body; feet > calves  > thighs > butt > abs > back & shoulders > hands & forearms > upper arms > neck > face. When you reach your face, imagine you have just eaten a really sour lemon and squeeze you face together.

You can also practise TR from a seated position.

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3 thoughts on “Tense-release relaxation technique

  1. Reviews Mattress Store

    It seemed crazy at first but progressive muscle relaxation is a great relaxation technique. Basically, you slowly and systematically tense and then relax your muscles. Starting at your toes and working up. Combined with deep breathing exercises progressive muscle relaxation becomes an even more effective way to reduce stress.

  2. Pingback: Stress awareness day 2013 - Chill out with some Nano Workouts

  3. Mattress Wholesale

    I feel less stressed at work after going through the process of progressive muscle relaxation. I recommend it to everyone. More sleep means less stress to begin with as well!

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