It may seem strange to think of relaxing as a skill.  The reality is that many people have an extremely hard time relaxing and actually have to learn how to do so.  Progressive muscle relaxation is a way of systematically relaxing the muscles in your body.

It is necessary to practice muscle relaxation in order to master the technique.  Try to make it a habit.  Set aside time at least 5 times per week to practice.  Progressive muscle relaxation takes only about 20 minutes and you can practice almost anywhere.  Begin each session in a comfortable position, whether this is lying down or sitting in a chair.  Try to find a quiet area that is free from distraction.  Take inventory of your body and recognize which muscles are tense.

Starting at the top of your body and moving slowly downward, purposely tense your muscles and hold the tension for about 5 seconds.  Gradually relax the muscles and allow the tension to drain away.  The goal is to feel the tension and then let it go.  If you are having trouble with this, consider trying biofeedback.  This will allow you to actually see when your muscles are tense and when they are relaxed.  Incorporate breathing exercises into this technique by breathing at a slow and steady rate while you tense and relax your muscles.

It will take you a few weeks of daily practice before you start feeling the full benefits.  Be prepared for the fact that you will have days where it is much more difficult for you to relax.  Just keep at it until it becomes second nature.  Eventually, you will be able to quickly relax your body, no matter where you are.

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