Jacobson's progressive relaxation: the best anti-stress technique known

Relaxation techniques are used to reduce and / or eliminate the symptoms associated with stress and anxiety, and are very useful to cope with the modern rhythm of life. One of the most famous methods in the world and that has been used for decades is Jacobson's progressive relaxation technique.

What is the Jacobson method?

It was created in 1929 by internal medicine doctor and psychiatrist Edmund Jacobson. Conceived this method to combat muscle tension associated with stress and nervousness.

What is trained with this technique is the ability to feel the muscular tension, reduce it and relax it, neither more nor less. A training that will help your body relax and calm your mind.


Although originally it consisted of 71 exercises, there are simplified versions that you will be able to practice in any situation, at home, at work or in the place you need, and very briefly to relax almost instantaneously.

How to practice Jacobson's progressive relaxation technique

At first You will have to practice in an optimal environment to later be able to use this simple technique in any situation.

To begin to make contact with this method look for a quiet place where you will not have interruptions, make sure you also turn off the phone or leaving it in airplane mode. Wear comfortable clothes and lie down or sit on a chair in a position where you are comfortable.

Focus on breathing, inspires by filling the lungs with air, hold it for a few seconds and exhale until the lungs are empty. Do this conscious breathing 2 times.


Now we move on to the muscles. While you perform the previous breath, in inspiration, Tighten your hands tightly by firmly closing your fists and relax and open your hands to release the air. Do it in two breaths.

Follow now for arms, shoulders and chest lifting, tensing during inspiration everything you can and loosening the muscles on expiration. Do it with 2 breaths and relax your arms for two more breaths.

Shift of the legs, first tensing and loosening the feet in two breaths and then incorporating tension in the rest of the legs and glutes. Do it also in two breaths.

Now go to the trunk creating tension in the back, arching it while also maintaining tension in arms and legs, loosen all the muscles when releasing the air. Do it for two breaths.

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Now tighten the muscles of the abdomen area, taking your time between breaths and holding the air for a few more seconds before exhaling and loosening the muscles.

The last part of the body in which you will fix your attention is in the face. Do it in parts, eyebrows, eyes and eyelids, nose, lips, jaw and neck. See tense zone by zone with each breath and loosen in the exhalations.

Once this exercise is completed, He slowly moves his arms and legs and becomes aware of the feeling of relaxation that remains in the body and the serenity and calmness of the mind.

The simplest and shortest version you can do once you have mastered the technique It is tense all the muscles of the body at the same time during inspiration, hold the air in a slightly longer pause and loosen the muscles of blow at the same time you release the air. Do it for 3 times, the feeling of peace and relaxation is incredible. Try it and you can de-stress in a matter of seconds in any situation.

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