What Is JPMR Muscle Relaxing Technique That Helps You Reduce Your Anxiety Levels

In today’s fast-paced world, where competition, social media, and daily stressors seem to be ever-present, anxiety has become a common companion. As soon as we enter our early 20s, we find ourselves juggling careers, increased responsibilities, relationships, and the pressures brought on by social media. Financial instability and living away from home makes it worse. 

While therapy, psychologists and psychiatrists offer support in overcoming anxiety, not everyone has access to these resources. Thus anxiety and stress issues remain untackled by many. To combat anxiety, physical well being and exercising daily is recommended. But due to time crunch it is not possible for some people to tick that box off from their to do lists. Here’s an easy, less time consuming and doctor recommended exercise to relax, called JPMR (Jacobson’s Progressive Muscle Relaxation).

What is JPMR?

Jacobson’s Progressive Muscle Relaxation (JPMR) is a methodical technique that involves systematically tensing and then relaxing different muscle groups throughout your body, starting from your forehead and working down to your toes. This process helps reduce muscle tension, which in turn promotes a sense of calm and eases anxiety.

According to a study published by the National Institute of Health, JPMR is a hands-on relaxation method created by Edmund Jacobson in the 1920s. This technique involves tightening different muscle groups to create tension, then gradually releasing that tension to help the body relax. The process is repeated until a deep state of relaxation is achieved.

JPMR connects mind and body, helps in gaining a state of calm and gives one control over psychological  responses. Practising JPMR regularly will help you reduce your anxiety. 

How to Practise JPMR

JPMR can easily be done at home with the help of YouTube videos, podcasts, or audio guides. If you have an expert to guide you through the process, it is cherry on top. Here’s a step-by-step guide to get you started:

1. Choose a quiet room, lay down on your bed or sit on a chair comfortably. Make sure you’re not wearing tight clothes or a watch. 
2. Close your eyes and relax your body. Take a few deep breaths. 
3. Start with clenching your hands tightly. Hold them tight for nearly 5 seconds. Focus on the tension and count till 5. Then relax and feel the relaxation in your palm and fingers. Meanwhile, do not stretch any other muscle of your body. 
4. Similarly, tense your biceps for 5 seconds and release them after counting till 5 and again, relax. Feel the relaxation in your muscles.
5. Move your focus to your forehead. Stretch the eyebrows upwards. You will feel tension around your eyes and forehead. Release it after 5 counts and feel the relaxation. 
6. Next, move your attention to your face, tense your cheeks by closing your eyes tightly. Focus on the tension generated and release it. 
7. Clench your teeth tightly and roll your tongue on the roof of your mouth and concentrate on the tension of your jaw. Gently release it after 5 seconds.
8. Move your attention to your shoulders. Move them upwards and hold them tight for 5 seconds. Release them and feel the relaxation. 
9. Take a few deep breaths and take one big breath and fill your stomach with air, hold it for 5 seconds and release it. Again, pull your stomach inside, feel the stretch and count till 5. Release the tension and feel the relaxation. 
10. Now move towards your thigh muscles and buttock. Hold them tight for five seconds and release to feel relaxed.
11. Bring your attention to your feet. Stretch them downwards. Focus on the tension of stretching and count till 5. Then relax them and feel the relaxation. 
12. Relax your entire body and feel the relaxation. Open your eyes and sit up straight. 

This entire process typically takes 20-30 minutes and can be practised twice a day for optimal results.

Incorporating JPMR into your daily routine can be a simple yet effective way to manage stress and reduce anxiety, bringing a sense of peace and relaxation into your life.

Benefits of JPMR

Here are the benefits of practising Jacobson’s Progressive Muscle Relaxation (JPMR):

Reduces Anxiety: JPMR helps lower anxiety levels by promoting a sense of calm and relaxation in both the mind and body.

Lowers Blood Pressure: Regular practice can help decrease blood pressure, contributing to better cardiovascular health.

Decreases Seizure Risk: JPMR may reduce the likelihood of seizures in individuals prone to them by promoting overall relaxation and reducing stress.

Improves Sleep Quality: By relaxing the body and mind, JPMR can enhance the quality of sleep, making it easier to fall asleep and stay asleep.

Relieves Muscle Tension: The technique systematically reduces muscle tension throughout the body, leading to a greater sense of physical relaxation.

Enhances Emotional Well-being: By helping you gain control over your body's stress responses, JPMR can improve your overall emotional well-being.

Promotes Mind-Body Connection: JPMR strengthens the connection between the mind and body, fostering a deeper awareness of how stress affects your physical state.

Incorporating JPMR into your daily routine can lead to these benefits, contributing to better mental and physical health.