Progressive Muscle Relaxation (Also referred to as Progressive Relaxation) is a simple, self-administered technique used to reduce stress and promote overall well-being. Progressive Relaxation has proven effective in the treatment of depression, anxiety, insomnia, fatigue, muscle spasms and muscular tension, mild phobias, high blood pressure and irritable bowel syndrome.

The Progressive Muscle Relaxation technique was developed in 1929 by Edmond Jacobson, an American physician. Dr. Jacobson believed the body responds to anxiety with muscle tension. In turn, tense muscles increase feelings of anxiety. Based on this information, Jacobson believed anxiety could be reduced or eliminated through deep muscle relaxation.

Jacobson was correct in his beliefs. His techniques have been used around the globe for more than 70 years.

Today, PMR is used by many healthcare practitioners as an effective stress management technique. Progressive muscle relaxation is a two-step process and involves tensing and relaxing specific muscle groups.

First, muscles are tensed and held for a few seconds. Next, the tension is gradually released. This tense and release method allows for a deeper level of muscle relaxation. Deeply relaxed muscles produce a calming effect both mentally and physically.

Progressive relaxation is an effective technique for reducing overall body tension. Muscle relaxation is guaranteed because PMR is based on the principle of muscle physiology. Whenever there is muscle tension followed by muscle release, the muscle has no choice but to relax. The longer a muscle is allowed to rest, the deeper the relaxation will be. Tensing and then relaxing each muscle group twice increases this effect.

By tensing and relaxing the muscles in each group, deeper levels of muscle relaxation can be attained. Progressive muscle relaxation focuses on specific muscle groups in the legs, arms, neck, torso, shoulders and face.

Other elements of PMR include certain breathing techniques and a process to relax the mind. The technique is extraordinarily easy to learn and takes little time to master, yet can provide a lifetime of benefits.

Each progressive muscle relaxation session takes between 20 and 30 minutes to complete. In order to obtain full benefit from PMR, it's recommended to engage in two or three full sessions per week.

After becoming proficient in full PMR sessions, shorter sessions can be used. These sessions only require 5 to 10 minutes of time, but can produce quick and powerful results.

Experts recommend practicing full progressive muscle relaxation sessions twice a day for a week before moving on to the shortened session. For optimal results perform PMR at the same time each day in a quiet place, free from distractions and interruptions.

The time required to master PMR varies from person to person, so be gentle with yourself. The benefits of progressive muscle relaxation are worth the effort to pursue on a daily basis. Most people notice a difference in vitality, clarity of mind and overall well-being at the end of their first session. If you don't, keep trying. Many people carry a tremendous amount of muscle tension and it could take a few sessions to teach your muscles how to fully relax.

Engaging in full sessions allows you to get in touch with your body and become an expert on your tension areas. Some people are tense all over. Others carry tension in their neck and shoulders. Progressive muscle relaxation helps you pinpoint the location of your tension and teaches you how to effectively release it.

Tracy Bonczyk, founder of MiniMeditations.com, has created a self-guided primer to progressive muscle relaxation. This 4 1/2 minute, easily downloaded audio file, is narrated by Tracy, a Master Hypnotist and Certified Clinical Hypnotherapist, and will assist you in relaxing your muscles and releasing stress.

For a limited time you can download the Progressive Muscle Relaxation Primer, which normally costs $6.95, for free. That's right. No charge. Nada. Zip. A gift from us to you. It offers a sneak peak at the benefits PMR has to offer.

If you'd like to test-drive progressive muscle relaxation techniques, now is the time. Click here to download your complimentary copy of Progressive Muscle Relaxation Mini.