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Entspannung auf Knopfdruck: Progressive Muskelentspannung leicht gemacht

Relaxation at the touch of a button: Progressive muscle relaxation made easy

January 24, 2025

Article: Relaxation at the touch of a button: Progressive muscle relaxation made easy

Relaxation at the touch of a button: Progressive muscle relaxation made easy

How to relieve stress in minutes, boost your well-being, and even sleep better – all with one simple technique

Let's be honest: Who doesn't feel like they're constantly on edge these days? Your diary is full, your smartphone is beeping nonstop, and even in your own four walls your head is often still in work mode. Time to press the pause button - using a method that is simple, effective, and doable for everyone: progressive muscle relaxation (PME). Sounds complicated? It's not. And the best thing is: you don't need any expensive equipment, no long courses, and certainly no talent for yoga acrobatics.

What is progressive muscle relaxation?

PME is a relaxation technique that was developed in the 1920s by the American doctor Edmund Jacobson. The idea behind it is very simple: by tensing and then releasing specific muscle groups, you achieve deep relaxation for your body and mind. By consciously perceiving tension and relaxation, you learn to recognize and reduce stress symptoms more quickly.

How does it work?

Are you wondering how the whole thing works in practice? No problem, here are some short instructions:

  1. Create a relaxing environment: Wear comfortable clothes, find a quiet place where you feel comfortable, and make yourself comfortable - be it on the couch, in bed, or on a yoga mat.
  2. Go through muscle group by muscle group: Start with your feet. Tighten the muscles in your toes for 5 to 7 seconds. Feel the tension and then consciously release it.
  3. Work your way up: Go step by step - from the calves to the thighs, stomach, hands and shoulders to the face. After each phase of tension, there is a deep relaxation.
  4. Breathe consciously: Breathe calmly and evenly. With each release of the muscles, you can imagine the stress escaping from your body.

Duration? Just 10 to 20 minutes – perfect for in-between meals or before bed.

Why is PME worthwhile?

If you’re now thinking: “Sounds nice, but why the effort?” – here are a few reasons that should convince you:

  • Stress relief deluxe: PME has been proven to reduce stress levels by activating the parasympathetic nervous system (your “relaxation nerve”).
  • Sleep improvement: Having trouble falling asleep? After a few minutes of PME, your body feels like it has been reset – perfect for restful nights.
  • More energy & focus: It sounds paradoxical, but regular relaxation gives you more power and concentration in everyday life.
  • Health benefits: Headaches, back pain or tension? PME helps to relieve these symptoms in the long term.

Who is PME suitable for?

In short: For everyone! Whether you have a lot of stress at work, rarely get a chance to relax as a parent or are simply looking for an effective way to improve your health. PME is uncomplicated and requires no previous knowledge. Try it out - you will be surprised how quickly it works.

Conclusion: Your little break for in between

Progressive muscle relaxation is the perfect technique for anyone who wants to relax easily and do something good for their health at the same time. And the best part? You can use it anytime and anywhere - whether at home, in the office or even on an airplane. Sounds like the perfect mini-break, right?

So, what are you waiting for? Get started and feel how good it feels to really relax again – without any great effort. 

 

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