Progressive Muscle Relaxation (PMR)

To be able to do the exercises for overcoming the fear of public speaking, it is important that the participant be in a state of complete rest and calm. As well as yoga breathing, Progressive Muscle Relaxation (PMR) is also used for this. With this exercise, that uses muscle physiology principles, a state of deep relaxation can be reached. All the muscle groups are individually tensed and relaxed and complete relaxation is achieved.

Progressive Muscle Relaxation (PMR). PMR is a much-used technique that was originally developed by Doctor Edmund Jacobson (1888 - 1983). The process of progressive muscle relaxation uses a principle of muscle physiology. That principle states that a muscle, after it has been tensed, reaches a relaxation that is deeper than it had been before the tensing.

By individually tensing then relaxing all the muscle groups, a state of complete relaxation is achieved. This is caused by a domino-effect of the relaxation of body and mind. That domino-effect begins with total muscle relaxation. Relaxed muscles need less oxygen so breathing automatically becomes slower and deeper. The heart has to supply less oxygen and therefore both heartbeat and blood pressure drop. Blood circulation in the whole body becomes more even; hands and feet become warm, and stomach and intestines feel good. This relaxation of the body provides a general feeling of well-being. You feel calm and alert.

By practising PMR regularly you will learn to recognise the difference between a tensed muscle and a completely relaxed muscle. And if muscle tension occurs, as a result of fear for example, you can respond by relaxing the muscle. The domino-effect then ensures that this muscle relaxation leads to deep relaxation of body and mind. This relaxation can be evoked in any situation.