Struggling to fall asleep? The Progressive Relaxation method, a technique developed by the US Army, promises to help you drift off in as little as two minutes.
Initially created to assist fighter pilots in falling asleep amidst noisy and stressful conditions, this method is now widely recognised for its effectiveness in managing anxiety and pain.
According to Canada-based fitness expert Justin Agustin, the technique works for around 90% of those who practice it.
The method employs a combination of deep breathing, muscle relaxation, and calming visualisations to “shut down” the body step by step.
This simple yet powerful technique has received praise online, with many sharing their success stories in the comments of Agustin’s viral social media clip, which has garnered over 11 million views.
To begin, lie in a comfortable position on your bed. The process starts by focusing on relaxing your forehead. Agustin explains, “Relax your eyes, your cheeks, and your jaw, and focus on your breathing.” Gradually, you work downwards, releasing tension from your neck, shoulders, arms, chest, and legs, finishing at your toes.
During the exercise, you imagine a warm sensation travelling from the top of your head to your fingertips and down to your toes, helping your body unwind completely. Once fully relaxed, switch to one of two soothing mental visualisations:
- Picture yourself lying in a canoe drifting on a calm lake beneath a clear blue sky.
- Imagine resting in a black velvet hammock within a pitch-black room.
- If your mind begins to wander, repeat the words “don’t think” for 10 seconds to regain focus.
Studies show that relaxation techniques like deep breathing and visualisation improve both the quantity and quality of sleep.
Deep, controlled breathing helps slow the heart rate and activates the parasympathetic nervous system, which counters stress and induces relaxation.
Meanwhile, the muscle relaxation component is a form of meditation called “body scanning,” proven to promote feelings of calm by reducing stress hormones.
While immediate results may vary, consistency is key. Agustin advises practicing the method nightly for six weeks to train your body and mind to fall asleep within two minutes.
IOL Lifestyle