Jacobsen's relaxation technique ........!!!!

The Jacobsen relaxation technique - also referred to as progressive muscles relaxation - is a technique to manage stress. It was developed in 1920s by Edmund Jacobsen. He proposed that muscle tension goes hand-in-hand with anxiety, and by reducing the muscle tension, anxiety can be reduced as well. This famous method of stress control is used by many therapists.

You can follow Jacobsen's methods of handling and managing stress, and relax your muscles, right from the comfort of your home. Jacobsen's technique is basically a 2-step process, and involves relaxing and tensing various muscles. With continued practice, you will understand which muscles are directly linked to relaxation, and which have a close connection to stress and anxiety. You will also come to know which muscles you need to relax to overcome stress.

Deep breathing is an exercise that can be used simultaneously with the Jacobsen's techniques of relaxation. The primary concern of Jacobsen's relaxation technique is to tense and then relax the muscles at a point of time. Deep breathing can be performed while you inhale while the contraction of your muscles take place, and exhale while they are being relaxed.

You should take care that your clothing is comfortable and you should remove your footwear for better relaxation. Relax yourself, and take deep breaths. Try to think of ... absolutely nothing! Once this is done, you can commence Jacobsen's relaxation technique.

It is generally recommended to begin from the feet and move upwards. Start with right foot, then proceed to the left, and then to the calves, thighs and so on. Tensing and relaxing each muscle in turn. To gain the most out of this exercise, as you tense those muscles, also inhale steadily for about 10 seconds; and then slowly start exhaling as those muscles are relaxed. Continue doing this until they feel loosened up.
This process should be repeated on each muscle working your way right up the body to scalp; working with the muscles in your feet, calves, thighs, buttocks, stomach, lower back, biceps, triceps, hands, neck and face, i.e., from the bottom to the top.

Meditation - this simple ancient practice provides stress relief for many folks today. You don't have to be of any particular religion or be religious at all to do it. Just spend about 15 minutes a day in a quiet place to sit down, close your eyes, calm your mind, and focus on your breathing. You will feel refreshed and more relaxed afterwards.

Try using this technique every day for just one week and you will already begin to feel better. Make it a part of your life and you will manage stress quite naturally.