Progressive Muscle Relaxation: An Effective Method for Stress Management and Relaxation

Learn how the use of Progressive Muscle Relaxation can help reduce stress and promote well-being

In the hectic and stressful world we live in, it is more important than everto learn relaxation techniques and integrate them into our daily live. The scientific method of Progressive Muscle Relaxation (PMR)*, developed bey Edmund Jacobson, can help us find relaxation and inner peace again. In this blog articele, we will take a look at the PMR method, and in particular at the CD "Muscle Relaxation according to E. Jacobson" by Carola Riss-Tafilaj*, which can serve as practical support for anyone interested.

What is progressive muscle relaxation?

Progressive muscle relaxation* is a relaxation technique in which certain muscle groups are tensed one after the other and then consciously relaxed. This method was developed by Edmund jacobson as early as around 1900 and is designed to reduce muscle tension and calm the mind. By consiciously tensing and relaxing the muscle, a deeper state of relaxation is achieved in the body.


The benefits of progressive muscle relaxation are manifold and help to promote physical and mental health:

  • Stress reduction and relaxation: By releasing muscle tension in a target way, progressive muscle relaxation can be affective in reducing stress and promoting deep relaxation.
  • Improving sleep: Regular use of progressive muscle relaxation can help reduce sleep disturbances and promote restful, quality sleep.
  • Relief of muscle tension and pain: By consciously relaxing the muscle, tension can be released and associated pain reduced, resulting in noteceable relief and increased physical comfort.
  • Support in coping with anxiety and depression: Progressive muscle relaxation offers valuable support in reducing anxiety and depressive symptoms by calming the mind and allowing deep relaxation of the body.
  • Promoting general well-being: Regular practice of progressive muscle relaxation can increase general well-being. A sense of balance, inner calm and serenity is promoted, contributing to an overall positive and healthy lifestyle.

The practice of progresse musle relaxation

In order to reap the benefits of Progressive Muscle Relaxation, it is important to perform the exercises correctly and integrate them into everyday life. Here are some steps to follow when practising PMR:

  • Preparation for the PMR session: Create a quiet and comfortable environment where you are undisturbed. Make sure you wear comfortable clothes and take time to calm down.
  • Instructions für PMR: Start with one muscle group, e.g. the hands. Tense the muscle for about 5-10 seconds and then consciously release the tension while breathing deeply in and out. Repeat this process for different muscle groups in the body, such as arms, shoulders, face, neck, abdomen, legs and feet.
  • Duration an frequency of practice: It is recommended that you do PMR regularly, ideally for about 10-20 minutes every day. The more often you practise the exercises, the better you will become at them and the greater the long-term benefits.
  • Integration: You can easly integrate progressive muscle relaxation into your everyday life, for example by taking small relaxation breaks during work or in stressful situations. You can use the CD "Progressive Muscle Relaxation after to E. Jacobson" by Carola Riss-Tafilaj* as a supporting tool to perform the exercises regularly and improve your relaxation states.

Tips and tricks for effective progressive muscle relaxation

To increase the effectiveness of progressive muscle tension, you can follow these 4 tips:

  • Choose a quiet environment: Find a place where you are undisturbed and can relax completely. Avoid distractions such as noise or bright lights.
  • You assume a comfortable position, either sitting or lying down. Make sure youre spine is straight and your muscle are relaxed.
  • Combine visualisation techniques and breathing exercises: As you tense and relax the muscle groups, imagine the tension flowing out of your body and you relaxing deeper with each exhale. Combine this with conscious, deep breathing to deepen the relaxation.
  • Observe the correct muscle group sequence: usually start with the muscle of your hands or feet and then systematically work your way through the body. Stick to a specific order to perform the exercises affectively.

Progressive muscle relaxation: Who is suitable for?

Progressive muscle relaxation* is generally suitable for almost everyone. In particular, it can help with:

  • People with stress and anxiety: PMR can help relieve stress and reduce anxiety.
  • People with sleep disorders: By relaxing the muscles, PMR can have a calming effect and contribute to better sleep.
  • Patients with muscles, tension and pain: By consciously tensing and relaxing the muscle, tension can be released and pain relieved.
  • Pregnant women and children: Progressive muscle relaxation can also be used during pregnancy and with children to reduce stress and promote relaxation.

Other relaxation techniques compared to progressive muscle relaxation

Besides progressive muscle relaxation, there are a variety of other relaxation techniques that can help you relieve stress and achieve deep relaxation. Here are some other methods you can consider:


Autogenic training* (German version)

This method is based on autosuggestion and enables you to specifically induce states of relaxation in the body. By repaeting certain formulas such as "My arm is heavy and warm" you can put your body into a state of deeper relaxation.


Yoga and Meditation*

Yoga combines physical exercises, breathing techniques and meditation to bring body and mind into harmony. It promotes flexibility, strength and balance. Meditation focuses on conscious awareness of the present moment and helps to calm the mind and find inner peace.


Breating techniques

Correct breathing plays a decisive role in relaxation. You can reduce stress and relax the body through specific breathing exercises. Deep breathing in and out, abdominal breathing or counting breaths are some example of breathing techniques that can help you calm down and relax.


Thes relaxation techniques can be practised individually or in combination with progressive muscle relaxation to achieve maximum relaxation and stress reduction. Experiment with different techniques and find out which one suits you best. Regular practice of these relaxation techniques can help you to better manage your stressful daily life and lead a more harmonious, relaxed life.


A recommendable CD for Muscle Relaxation is "Progressive Muscle Relaxation after to E. Jacobson - Exercises for Holistic Deep Relaxation" by Carola Riss-Tafilaj*. This CD offers practical instructions für Progressive Muscle Relaxation and makes it possible to do the exercises comfortably at home. The CD contains an introduction to PMR, a longer version with 16 steps and a shortened version with 4 steps. Carola Riss-Tafilaj, autor and Steve Taylor, speaker of the CD, offers profissional guidance and support for effective Progressive Muscle Relaxation. The Product is available in stores both as a physical CD* and as a download*


Overall, Progressive Muscle Relaxation* offers an effective method to reduce stress, relieve muscle tension and promote general well-being. By consciously focusing on the contraction and relaxation of the muscle, you can achieve deep relaxation in the body and find inner peace. Progressive muscle relaxation* can be seamlessly integrated into everyday life and is suitable for a wide range of people.


In addition to Progressive Muscle Relaxation, other relaxation techniques are available that can be an alternative or complement to PMR. Autogenic Training enables you to achieve states of relaxation in the body through autosuggestion. Yoga and Meditation bring body and mind into harmony and promote relaxation and mindfulness. Breathing techniques help regulate the breath and relax the body.


The CD "Progressive Muscle Relaxation - Exercises for Deep Holistic Relaxation"* by Carola Riss-Tafilaj offers valuable support for progressive muscle relaxation. With professional guidance and the gentle background music, they can deepen their PMR practice with the targeted exercises and achieve maximum relaxation.


It is worth practising progressive muscle relaxation regularly and integrating it into everyday live to experience the full benefits of this method. By consciosly relaxing your muscles, you can bring your body and mind into a state of calm and balance and achieve an increased quality of live. 

© Carola Riss-Tafilaj




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