Body Awareness and Visualization (or Progressive Muscle Relaxation Technique)

Progressive muscle relaxation (PMR) works by systematically tensing and then releasing different muscle groups in the body. This technique helps to reduce muscle tension and promote relaxation throughout the body. It is effective in reducing stress, anxiety, and physical symptoms of tension. By practicing this technique regularly, individuals can learn to recognize and release muscle tension, leading to a greater sense of calm and well-being.

To understand why progressive muscle relaxation is effective, you’ll need to recognize how muscle tension is both a cause and a symptom of stress. PMR targets this physiological aspect directly. By engaging in relaxation techniques, specifically tensing and relaxing one muscle group at a time, you initiate a relaxation response. This process disrupts the cycle of stress and tension that can accumulate in your body.

Through controlled tension release, PMR facilitates a shift in the autonomic nervous system away from the sympathetic dominance—often responsible for the fight-or-flight response—to the parasympathetic nervous system, which governs rest and digestion. This transition promotes safety and tranquility, allowing your body to recalibrate and alleviate the physical manifestations of stress.

How did that feel in your mind?

In your body?

Was it regulating or unnerving?

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About Amy and Evelyn Guttmann

Amy and Evelyn Guttmann are expert neurodevelopmental clinicians and sought-after speakers. They have evaluated over 12K children and have a rating of 9.7/10 for their learning experiences. They run Hands on OT Rehab, a private clinic in Brooklyn, NY focused on treating children with anxiety and processing delays, and Hands on Approaches, a continuing education provider for mental health therapists and professionals accredited by AOTA, APTA, ASHA, and the NYS Board of Education. Amy and Evelyn are the founders of H.O.P.E Foundation, a non-profit supporting parents and the community in preventing anxiety and getting the support they need for their children.

Amy and Evelyn have been providing professional development since 2018 to organizations looking to boost employee well-being, performance, and retention, leveraging neuroscience and occupational therapy to create positive, thriving cultures.