Happy Workshop Wednesday! We’re taking the information that we learned in last week’s workshop on the foundations of breath work - if you missed that video, you can see it here: https://empowerwellness.substack.com/p/rebuilding-our-foundation-deep-breathe
Our LMHC, Jenn Evans, kicked off our 2nd week of the January Wellness Challenge diving even deeper into our mapped out process towards your ideal life. If you missed this video, check it out here: https://empowerwellness.substack.com/p/the-landmark-of-accountability-showing
One more very exciting tidbit we’re announcing is a FREE “Mastering the Inner Game” Webinar. Our LMHC will dive into the mapped-out process to success using EWCS’s neuroscience-based framework. If you’re interested in joining, you can sign up here:
https://masterclass.empoweringwellnesscounselingsolutions.com/
We’re focusing on accountability, which requires being vulnerable with ourselves and others AND understanding what purpose means for us. January is all about building our foundation, or what we refer to as “nourishing our inner soil”. When it comes to dreams and desires, we can plant this big beautiful plant without having the correct soil for it first.
We’re really working with digging DEEP which involves awareness of the connection between psychology and physiology. This is rooted in a regulated nervous system. In my yoga training, we learned so much about breath work and relaxation practices, and the researcher side of me wanted to know even more.
Today we’re exploring “Progressive Muscle Relaxation” or PMR. PMR is a research-based relaxation technique. It has been relatively standardized and used in research trials. More specifically, there is a large amount of evidence that supports Progressive Muscle Relaxation in reducing stress, anxiety, and depression.
Just as we train the body to lift weights, learn new pilates poses, or breathe deeply, we can train the body to deeply relax.
If you’re interested in reading more about PMR take a look at some of these research articles:
Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review - https://doi.org/10.2147/PRBM.S437277
Diazepam and Jacobson’s progressive relaxation show similar attenuating short-term effects on stress-related brain glucose consumption - 10.1016/j.eurpsy.2014.03.002
Whole Health Library, US Dept of Veterans Affairs: Progressive Muscle Relaxation - https://www.va.gov/WHOLEHEALTHLIBRARY/tools/progressive-muscle-relaxation.asp
Analysis of Progressive Muscle Relaxation on Psychophysiological Variables in Basketball Athletes - https://www.mdpi.com/1660-4601/19/24/17065
Thanks for joining and see you next week!
What did you think about the PMR technique? Leave us a comment below and share with a friend!
Emma von Holten
Wellness Coach | M.S. Psych
FREE Webinar, Feb 11th: “Mastering the Inner Game” - Hosted by Jenn Evans, LMHC:
https://masterclass.empoweringwellnesscounselingsolutions.com/
EXCLUSIVE SUBSTACK OFFER - Couple’s Masterclass Free Trial: https://masterclass.empoweringwellnesscounselingsolutions.com/offers/kpq4Dxvr/checkout
Book a coaching session here: https://calendar.app.google/cPcgKEYXxDaeSary9
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