How muscular relaxation training impacts our thoughts, feelings, emotions & how we experience life

(Ph.D) in psychology and researcher, Lars-Eric Uneståhl’s 30+ years of studies and research in Integrated Mental Training (IMT*) shows that muscular relaxation training is a biological requirement for high mental functioning. Muscular Relaxation training is a documented tool that helps us cope better with stress -and anxiety, think more positive thoughts, have more positive emotions and experience more harmony in life.

Lars-Eric's studies, research and methods, applied by everything from world renowned top athletes to people who experience anxiety/stress and anything in between, show the following:

• 15 minutes daily for 3 months measurably lowers baseline tension and stress, improves calmness and recovery

• Repeated muscular relaxation training over time (3 months daily practice) rewires the nervous system and strengthens long-term mental resilience.

• Muscular relaxation training is a core skill behind emotional regulation, focus, recovery and stable performance.

  
  

What Happens When You train your muscles to Relax (The Evidence)

Muscular relaxation isn’t “rest”—it’s a measurable psychophysiological state where your body enters a different state that can be measured:

• Heart rate drops

• Breathing deepens

• Muscle tension decreases

• Cortisol lowers

• Brain waves slow into more coherent patterns

• The parasympathetic nervous system activates

  
  

Decades of IMT* (Integrated Mental Training) research show long-term effects in:

• Stress resilience

• Emotional stability

• Improved state of mind

• Decision-making & focus

• Creativity

• Habit formation

  
  

Muscular relaxation training opens the door to higher mental capacity.

Why reduced muscular tension impacts Your Thoughts & Emotions

Muscles are your brain’s most direct feedback system. Tension = danger. Relaxation = safety.

Uneståhl proved that lowering muscular tension reduces mental tension, which:

• Strengthens presence and focus

• Calms intrusive thoughts

• Reduces emotional reactivity

• Improves problem-solving

• Lowers irritability

  
  

Relax the body → the mind follows🧠

Why This Matters Now

We live in a chronic tension state:

• Chest breathing

• Tight shoulders and jaw

• Shallow sleep

• Nervous systems stuck in “fight or flight”

  
  

This leads to:

• Overthinking

• Exhaustion

• Anxiety

• Brain fog

• Mood swings

• Reduced performance

  
  

Relaxation training is an evidence-based antidote.

The 20-Minute Daily Routine That Rewires Your System

Here are different things you can try to get started:

1. 2 Minute Breathing Reset

Breathe in 4 seconds → Hold for 2 seconds → Breathe out for 6 seconds → Do this 10 rounds. This activates the parasympathetic system. Try it out now and see how it makes you feel🙏

2. 15-Minute Progressive Muscular Relaxation training

Take a few deep breaths. Sit or lie down. Tighten your left fist and hold for a few seconds and then let go. Feel the differnce between a tense hand and a loose hand. Push your feet away from you a few seconds and feel the tension. Let go and experience the difference between tense and loose muscles. Continue through the body. Tense muscles groups 5 seconds at a time → then release 10-20 sec. Tense. Relax. Tense. Relax. Experience the difference between tense muscles and relaxed muscles. This trains the brain and body (nervous system) to recognize relaxation and how a relaxed body feels. After a few weeks, preferably three weeks of daily training, you will notice faster when you are tense in your body, in your everyday life (clenched jaws, tense high shoulders etc). And you'll smile and relax and notice the difference😌😇

I used to have a Progressive Muscular Relaxation Training video from Youtube here with Lars Eric Unestål that I really liked, that unfortunately has been removed from YouTube. Here is an alternative video featuring Progressive Muscular Relaxation training (PMR) with someone else (⏰15 minutes); https://www.youtube.com/watch?v=86HUcX8ZtAk.

Igor Ardoris is a renowned Licenced Mental Training Practitioner, here is one of his sound track's (in swedish) for relaxation training (⏰35 minutes);  https://open.spotify.com/episode/2aD7RYVDvKdfJa33vdTbjB?si=uuxZCwwpRfqIS8W4GKyA6A

💡Tip: I recommend everyone who genuinely wants to give this a go to download the app Mental Träning (only in Swedish) and buy the program AVSPÄNNING Excellent Ledarskap (SEK 300) which includes the 4 programs:

1) Muskulär Avslappning (14 min) - Train daily for three weeks

2) Mental Avslappning (14 min)

Continue with this one and train daily for 3 weeks

3) Självbildsträning (14 min)

Continue with this one and train daily for 3 weeks

4) Målbildsträning (18 min)

Continue with this one and train daily for 3 weeks

When you have purchased this set of programs for a total of sek 300, you own them for life. A great investment if you ask me. Doing this daily for 12 weeks will impact the way you feel, think and act.

3. 3 Minute Mental State Shift

Use one simple message while breathing in on 4 seconds, holding for two and breathing out on 6 seconds :

“I am calm.”“The tension leaves my body". This Anchors the relaxed state.

4. 2 Minute music relaxation practice

If you like classical music, play this piece while sitting or lying down while taking conscious deep breaths and paying attention to every tone🎶. The piece is produced by my nephew Adam Råstrand, who was born in week 23 and is blind. One of the most mentally strong individuals I know. Pay attention to how you feel before and after.

🎶🎹The Narrator, ”Forgotten times”: https://open.spotify.com/track/0XrXZAw91HS6uY9dpsMx3x?si=Hzkp466yQD60hYqQ6ldQZg&utm_source=copy-link

How Fast Will You Notice Results?

Immediately: deeper breathing, lower tension, calmer thoughts. After 3-12 weeks you will experience:

• Better emotional balance (more positive thoughts, feelings and emotions)

• Lower stress baseline

• Better recovery after training

• Stronger sense of control

• Lower cortisol levels

• Clearer thinking

This is neuroplasticity in action.

The Most Important Point: Consistency Wins

Uneståhl’s research is clear: Short, frequent sessions beat long, occasional ones.

15 minutes a day for 3 weeks is a very good start and can transform your baseline state. I recommend a minimum of three months. This is not a quick fix.

Start Today — Your Future Self Will Thank You

Muscular relaxation is a trainable skill. In a high-pressure world, it may be one of the most important skills you ever develop.

It will lower muscle tension and result in →less stress→ more positive thoughts, feelings, emotions → more harmony→ wiser actions → better recovery → a better life.

👉Start with 15 minutes today. Then repeat tomorrow. And continue. If you want to begin in this moment. Start by taking one deep conscious breath, 4 sec's in, holding for 2 and 6 sec's out (point 3 above), and experience the difference.

Remember friends, all big things start with one small step🐾 💓

*IMT-Integrated Mental Training: A systematic and long-term training process that integrates muscular relaxation training, visualization, self-image training (self esteem, self confidence, self talk, self awareness, kindness to self) and mental strategies to develop both performance and well-being