Jacobson training (progressive muscle relaxation) will come in handy if you live in a hurry, under constant stress, feel constantly tired, and have the feeling that your body is all tense. Check what Jacobson's training is all about and how to exercise exactly!

Contents:

  1. Jacobson's training: what is it about?
  2. Jacobson training: how to exercise?
  3. Jacobson training: effects

Jacobson's trainingwas developed by psychiatrist Edmund Jacobson at the turn of the 1920s and 1930s. After numerous studies, he noticed a dependence, which showed that reducing muscle tension has a beneficial effect on the nervous system, thanks to which the level of anxiety is reduced, the body calms down more easily and calms down.

It was Jacobson who wrote the famous phrase: "A disturbed mind cannot exist in a relaxed body", so he was convinced that when the tension in the muscles was reduced, it would automatically translate into mental relaxation. And although the Jacobson method is several dozen years old, it is still very popular - it is recommended by psychologists and psychotherapists as one of the most effective methods supporting the fight against excessive stress that can lead to emotional tension.

Jacobson's training: what is it about?

Jacobson's relaxation training is very simple, because it involves tightening and relaxing specific muscle groups. When you breathe in, you tense the muscle, hold it tense for about 5 seconds, and then relax it when you breathe out.

You take a short break to calmly observe your body's reaction for several seconds - you focus on fully feeling the difference between a tense and relaxed muscle.

Jacobson training is best done lying down, which helps you relax, you can also recline or sit - it's important not to feel discomfort e.g. from the spine.

It is best to practice at the moment of the day when nothing will distract you for several minutes. Choose a quiet, quiet place, turn off your mobile phone.

It doesn't matter which muscle groups you start to tense first, you can start e.g. with your hands, head, back,abdomen, legs, or feet, and then slide up the body. You can flex each group of muscles 2 or 3 times, but remember to take short breaks.

Autogenic Schultz training, i.e. relaxation and relaxation

Taking a nap: why should you take it during the day?

Relaxation in 10 minutes: How to quickly relax?

Jacobson training: how to exercise?

What is an example application of the Jacobson method?

Concentrate on your right or left foot, pinch your toes towards your knee, tense, wait 5 seconds, relax. Now shift your attention to your other foot, do the same. Pull your toes down to the sole, concentrate to feel the difference before and after doing this exercise.

Next, tighten and relax your calves, thighs, entire legs, buttocks, abdomen (press it against your spine). Tighten your chest muscles as well, so take a deep breath, hold it for a while, and then exhale slowly.

Now it's time to relax your hands - clench your fists, keep the tension, relax.

Then go to the forearms (you can press your elbow to the floor), arms, shoulders, upper back (pull your shoulder blades together, tense, wait a moment, relax), neck (tilt your head back then forward).

Finally, you will be left with the tension and relaxation of your facial muscles. You can squeeze your eyelids tight, wrinkle your forehead, make a pout out of your mouth, press your tongue against the roof of your mouth, the most important thing is to feel the difference when you first tighten and then relax your muscles.

At the end of the training, breathe in and out slowly, start moving your legs and arms gently, and slowly stand up.

If you think you can't remember which muscles you are flexing one by one, you can use the Jacobson relaxation training videos available on the internet.

Listen to Jacobson's relaxation training!

Source: YouTube / Małgosia Ziółkowska

Jacobson training: effects

The best results are achieved by systematically performing progressive muscle relaxation. If you feel a lot of nervous tension, you feel that your body is tense, you live in a rush and you can see that you can't handle your emotions sometimes, then it would be good to do Jacobson's training every day.

Visible results are felt almost immediately, and after about two weeks, the body gets used to training and goes into a state of relaxation much faster. It is important not to evaluate your progress or the lack of it while performing these exercises, because relaxation simply has to be learned and it takes time.

No.we should also mobilize ourselves to perform the exercises better or more intensively, it is important that they proceed as naturally as possible. We tighten and relax the muscles, and at the same time calmly observe our body.

Positive results from the systematic use of progressive muscle relaxation are not only the reduction of emotional tension, anxiety and anxiety, less nervousness, relaxation, but also benefits on the physical level. Jacobson's regular training lowers blood pressure, has a positive effect on the circulatory system, and improves the quality of sleep.

Category:

Psychology