8-week course – Progressive Muscle Relaxation – Jacobson
€130.00
Thursdays, time: 20:30 – 21:20
from August 27th till October 15th
Born Yin Yoga and Wellness Studio, Gustav-Adolf-Str.15, 13086 Berlin
Out of stock
Description
Release the tension your body has been holding for years
An 8-week Progressive Muscle Relaxation course based on the Jacobson method. Learn to recognise tension in your body and consciously let it go.
Your body is holding tension right now. Can you feel it?
Clenched jaw. Tight shoulders. A knot between your shoulder blades. Most of us carry chronic muscle tension without ever noticing. It is the body’s response to stress, and over time it becomes the new normal.
The problem is that this tension doesn’t only cause discomfort. Research links chronic muscle tension to headaches, back pain, insomnia, anxiety and raised blood pressure. The body gets stuck in fight-or-flight mode and doesn’t know how to switch off.
Progressive Muscle Relaxation was developed by Dr Edmund Jacobson in the 1920s, built on one simple insight: you can relax a muscle by first tensing it. And when the body relaxes, the mind follows.
Over eight weeks of guided practice, you train your body to recognise tension and release it on command. It isn’t magic — it’s a skill. And like any skill, it gets stronger with practice.
What Progressive Muscle Relaxation can do for you
Better, deeper sleep
Clinical studies link Progressive Muscle Relaxation with improved sleep quality. Releasing physical tension before bed makes it easier for the body to shift into rest mode.
Relief from chronic muscle tension
Shoulders, neck, jaw, lower back. You learn to scan your body for tension and release it deliberately, before it turns into pain.
Less unease
When your muscles relax, your nervous system receives the signal that it is safe. It is a physical route to calm, not only a mental one.
Support with headaches
Regular practice is used as one element in the prevention of tension headaches.
A calmer nervous system
The method supports regulation of the autonomic nervous system, lowering heart rate and overall physiological arousal.
A tool for working with tension
Progressive Muscle Relaxation is used as supportive practice for complaints with a muscular component, because it reduces that component.
A portable skill for life
Once you have learned the technique you can practise it anywhere: at your desk, on a plane, in bed. No app, no equipment, no special setup.
Better day-to-day well-being
When the body stops living in constant tension, there is more room for calm, clarity and connection with others.
What is Progressive Muscle Relaxation?
Progressive Muscle Relaxation is a systematic technique developed by Dr Edmund Jacobson in the 1920s. You work through the body’s major muscle groups one by one, deliberately tensing each for several seconds, then releasing. The contrast between tension and release teaches the nervous system to recognise and let go of stored stress.
It is one of the most researched relaxation techniques in the world, with more than ninety years of clinical use. You will find it in hospitals, rehabilitation centres and psychotherapy practices worldwide.
Tense and release
The core cycle: deliberately tense a muscle group, hold, then release and notice the contrast.
Body awareness
Learn to detect tension you didn’t know you were carrying, in your jaw, shoulders and back.
Over 90 years of practice
One of the best documented relaxation methods, established in health prevention programmes.
Autonomic regulation
The method supports activation of the parasympathetic nervous system, your body’s natural brake on stress.
16 muscle groups
A systematic approach covering the whole body, from feet to forehead, leaving nothing out.
15 to 25 minutes
That’s a full session. As you progress, shorter versions of five to ten minutes become just as effective.
Practise anywhere
No equipment, no app. Once learned, you can practise at home, at work or while travelling.
A skill for life
This isn’t a treatment you receive. It’s a skill you learn. After the course, your body knows what to do.
8 weeks of guided practice
Each session opens with a short theoretical introduction, so that it is clear why the method works, followed by hands-on practice we do together.
Understanding tension
How stress shows up as muscle tension. The principle behind tense and release. Your first guided session.
16 muscle groups
Systematic work through all the major groups: hands, arms, shoulders, face, neck, chest, abdomen, back, legs and feet.
From 16 to 7 to 4 groups
As body awareness grows, you learn condensed versions: seven-group and four-group protocols for quicker relaxation.
Relaxation in daily life
Applying the skill in real situations: at work, before sleep, in stressful moments. Building your own practice routine.
The method works for anyone who carries tension in their body
- You carry chronic tension in your neck, jaw, shoulders or lower back
- You have trouble falling asleep, or wake at night feeling tense
- You get tension headaches or stress-related complaints
- You feel on edge and want a concrete, physical tool to manage it
- You want to learn how to relax your body on command, not just „try to relax”
- You have never tried relaxation techniques and want a structured, guided introduction
- You simply want to feel more at home in your own body
What sets us apart
An established method
Progressive Muscle Relaxation has more than ninety years of clinical use behind it. No trends, no empty promises.
Certified trainer
The course is led by a certified Progressive Muscle Relaxation trainer (MIFW Berlin) and stress management specialist, with a doctorate in the sciences and a psychology degree in progress.
Empathy, not discipline
No one here will judge or rush you. Every participant is in a different place, and every pace is the right pace.
Your well-being is the priority
The course is designed to give you a safe space. Small groups, an intimate atmosphere, an individual approach.
Experience across two markets
We combine German health prevention standards with international practice. The course is available in English, Polish and German.
Practice, not theory
Every session is primarily hands-on. The theory is there so you understand what is happening in your body, not to fill time.
Dr Magdalena Czuban
Certified Progressive Muscle Relaxation trainer (MIFW Berlin) and Autogenic Training instructor, with years of experience in stress and burnout prevention. Breathing coach. PhD in the sciences (FU Berlin / Charité Medical University Berlin). Psychology student. Founder of Balance Journey.
Course details
- Week 1 27 August 2026
- Week 2 3 September 2026
- Week 3 10 September 2026
- Week 4 17 September 2026
- Week 5 24 September 2026
- Week 6 1 October 2026
- Week 7 8 October 2026
- Week 8 15 October 2026
Frequently asked questions
Give yourself eight weeks
One step is all it takes to begin. We’ll walk the rest together.
1 review for 8-week course – Progressive Muscle Relaxation – Jacobson
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Eza Parvana –
I’m extremely happy with this course. The instructor explains and demonstrates relaxation techniques in a clear, engaging, and supportive way. She provides practical tools that make it much easier to cope with everyday challenges and organize my thoughts.
She is also incredibly kind and creates a warm, welcoming, and relaxed atmosphere, which I truly appreciate as someone with social anxiety. I’m a very stressed person in my daily life, and it has always been difficult for me to find classes that genuinely help, but this course really clicked for me.
One of the biggest strengths of the course is the instructor’s calm, warm voice. It has such a soothing and comforting effect that it makes the sessions even more relaxing.
I wholeheartedly recommend it!