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Mental Health

Relax your body and mind with this in-home yoga alternative that only takes 10 minutes

Today’s world is always in a rush, making everyone feel like they’re always running a race. From young to old, we all face the challenge of handling many tasks every day. This non-stop lifestyle can make our bodies and minds really tired and stressed. If not checked, this can even affect our health in the long run. But here’s the good news: you don’t need a lot of time or special places to relax. There’s a simple technique you can do right at home to ease this stress called progressive muscle relaxation.

Where Did Progressive Muscle Relaxation Come From? 

Have you heard of progressive muscle relaxation? It might not be as popular as yoga, but it’s been around since the early 1900s. A doctor named Edmund Jacobson from America noticed that when our muscles are tight, our minds feel stressed. So, he thought, if we relax our muscles, maybe our minds will relax too. He came up with a simple way to do this by tightening and then loosening different muscles in our body. People have been using this method for years now as a fast and effective way to calm down and relax.

How to Do Progressive Muscle Relaxation at Home: 

First, find a quiet and cozy spot at home where you won’t be disturbed. You can sit or lie down, whatever feels comfortable. Maybe dim the lights a little or play some soothing tunes if you like. Start with your forehead. Notice if it feels tight or stressed. Now, on purpose, make it even tenser by scrunching your forehead. Hold that for a bit and then let it go. Feel the difference? This helps you realize how much stress you’re holding in your muscles.

Next, move on to other parts of your face and body. Go from your eyes to your cheeks, down your neck, and further. For each part, squeeze the muscles tight, wait a bit, and then let them relax. This step-by-step method makes sure you give every part of your body a mini relaxation session.

Easy Benefits of Progressive Muscle Relaxation

Right after doing this relaxation exercise, you’ll feel lighter and more at ease. It’s like a weight lifting off your shoulders. Your mind also gets a break and stops racing, making you feel calm and peaceful. 

If you keep doing this regularly, you’ll notice some more cool changes. Your posture might get better because tense muscles can make you slouch or sit funny. So, by keeping them relaxed, you stand and sit straighter. Plus, if you always feel tightness in a certain spot, like your shoulders, you’ll start to catch on. Maybe you’re hunching them when you’re at your desk or when you’re stressed. Knowing that can help you fix small things that make a big difference in how you feel.

The Mind-Body Connection

When you do this relaxation activity, you’re not just helping your body but also getting in touch with your feelings and thoughts. It’s like giving full attention to what you’re doing right now, without getting distracted. The cool thing is, the more you do it, the better you become at focusing on other parts of your life too. You might find yourself being more careful when doing everyday stuff, being more there for your friends and family, and handling tough situations more calmly.

Making Time for Relaxation Every Day:

If you feel you can’t spare 10 minutes from your busy day, think of it this way: spending a little time now can help you feel better and do more in the future. It’s like saving up a bit every day for something big later on. 

It’s a good idea to pick a regular time each day to relax. Maybe do it in the morning to kick off your day feeling fresh. Or, you could do it in the evening to let go of the day’s worries. Once you start feeling the good effects, you’ll look forward to those 10 minutes as a special part of your day.

How Progressive Muscle Relaxation Works: 

Let’s break it down simply. Our nervous system has two main parts. One part gets our body ready for action when we’re stressed or scared, like when we need to run or defend ourselves. The other part helps us relax and heal after the action is done. Progressive muscle relaxation works by making us tense and then relax our muscles. When we do this, we’re basically giving a signal to the relaxing part of our nervous system to take over. This helps us feel calm and relaxed.

Using Progressive Muscle Relaxation with Deep Breathing: 

Progressive muscle relaxation is great by itself, but it can be even better when combined with deep breathing. Here’s how you can do it: as you tighten a muscle group, take a deep breath in. Then, as you let the muscle relax, breathe out slowly. This deep breathing sends more oxygen to the brain and helps our body’s natural relaxation system work even better, making us feel more at ease.

Making It Work for You 

One great thing about progressive muscle relaxation is that you can adjust it to fit what you need. Even though the basic steps are the same for everyone, you can focus more on areas that feel extra tight or stressed. And if you like, you can also add calming scents like lavender to make the relaxation even better.


Even though our days are busy, setting aside just 10 minutes can make a big difference. Progressive muscle relaxation is a short yet powerful way to relax and fight off stress. As we focus more on our mental health, techniques like this are really important. By using this method, you’re taking care of yourself, leading to a healthier and happier life.