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

1. 2-Minute Breathing Reset

4 seconds in → 6 seconds out (10 rounds). Activates the parasympathetic system. Try it out now and see how it makes you feel🙏

2. 15-Minute Progressive Muscular Relaxation

Tense muscles 5 sec → then release 10 sec. Move through the body: start with feet, quads, legs, stomach, back, arms, shoulders/neck, jaw, face etc. 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 months of daily training, you will notice 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😌😇

Here is an example of 15 min muscular relaxation training with Uneståhl himself (sorry in Swedish): https://www.youtube.com/watch?v=ft0GKLNBMyo

3. 3-Minute Mental State Shift

Use one simple message while breathing (in on 4 out on 6) :“I am calm.”“The tension leaves my body.”

Anchors the relaxed state.

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 now. Start by taking one deep breath, 4 sec's in 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