"透過PMR來放鬆"

如果你無法放鬆，漸進式肌肉放鬆法可能剛好符合你的需求。

緊張可能是一個麻煩的問題。太緊張會讓你很有壓力，也會使你難以獲得身體極度需要的睡眠。有幾項你可以做的事可以幫你減輕緊張的程度，其中包含按摩和藥物治療。有一個更簡單的技巧，你也許會想要嘗試漸進式肌肉放鬆法（PMR）。

有兩種主要的PMR技巧，他們都以發明的醫生來命名。雅各布森法包含輪流收縮和放鬆不同的肌肉群。當你放鬆的時候，焦慮的程度會減輕。從事班森法的人會試圖達到「放手」的狀態，也被稱作類似「純粹的平靜。」

使用這兩種方法，從橫膈膜深層呼吸的能力是很重要的。雖然深層呼吸對懷孕婦女、嚴重憂鬱症、心臟病或是神經方面問題的患者並不建議，不過其他人應該可以從中獲得一些好處。有緊張或焦慮相關困擾的人絕對會建議試試看這些技巧。

(Health) Relaxation through PMR

Progressive Muscle Relaxation might be just what you need if you have trouble relaxing.

Tension can be a tricky problem. Too much of it can leave you stressed and make it difficult for you to get the sleep that your body so desperately needs. There are several things you can do to reduce tension levels, and these include massage and medication. For a simpler technique, you might want to try progressive muscle relaxation (PMR).

There are two main PMR techniques, and theyre both named after the doctors who developed them. The Jacobson method involves tensing and relaxing separate muscle groups in turn. As you relax, anxiety is reduced. Practitioners using the Benson method try to reach the point of letting go, which is described as being similar to absolute peace.

With both methods, the ability to breathe deeply from the diaphragm is crucial. Although deep breathing is not advisable for pregnant women, people with serious depression, heart conditions, or neurological problems, other people would benefit from the practice. Anyone struggling with issues related to tension or anxiety would definitely be recommended to try these techniques.

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