Progressive Muscle Relaxation technique consists of _.

Progressive Muscle Relaxation involves consciously tensing and then relaxing groups of muscles all over the body one by one. For Michael J Breus, this relaxation technique increases awareness of how tensing and relaxing muscles affect your body and better prepares you to deal with physical and emotional distress.

Rob Newson (Sleep Foundation) gives us a practical example of this technique in three steps: 1. Breathe in and tense the first group of muscles for some seconds (5 to 10 should do). 2. Breathe out and relax the muscles in that group. 3. Stay relaxed for an average of 10-20 seconds before moving to the next muscle group. Once you’ve completed all muscle groups, focus on keeping all of them relaxed as you drift off to sleep.

To see an example of this technique, click the video from Bob Schrupp and Brad Heineck; from the youtube channel Bob and Brad, you can watch the video from 3:20. https://www.youtube.com/watch?v=e353-KuHhKc&ab_channel=Bob%26Brad

Source: The National Center for Biotechnology Information Photo by Somnox Sleep on Unsplash