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Psychological Techniques Box

"Progressive Muscle Relaxation"

One of the quick and easy ways to relieve stress is the Jacobson relaxation technique, also known as progressive muscle relaxation. Its essence lies in the sequential tensing and relaxing of specific muscle groups.

Dr. Edmund Jacobson invented this technique in the 1920s to help his patients cope with anxiety. He believed that relaxing the muscles could relax the mind.

By concentrating on tensing and relaxing muscles, a person focuses on the present moment. If their attention wanders, they can refocus on the sensations of their body while performing the exercise. This stimulates mindfulness. Another name for the exercise is "body scan" meditation.

The goal of Jacobson's progressive muscle relaxation is to trigger the relaxation response. It forces the body to transition from an alert, active state to a calmer one. This causes physiological changes, such as:

  • slower breathing
  • slower heart rate
  • lower blood pressure
  • lower cortisol levels

Practicing relaxation techniques has a positive effect on both physical and mental health. The main benefits include:

  • relieving symptoms of anxiety
  • reducing stress
  • lowering blood pressure
  • reducing the likelihood of cramps
  • helping with insomnia
  • reducing the frequency of migraine attacks
  • relieving neck pain

Jacobson's progressive muscle relaxation is also a preventive measure. It improves stress-coping skills, builds emotional resilience, and eliminates mental tension and fears.

Avoid progressive muscle relaxation if you suffer from myositis or tendinitis, and consult a doctor if you have any mental health conditions.

Close your eyes, sit quietly for a few seconds, and focus on your breathing (Pause 10 seconds). Pay attention to how your body feels. You can control yourself through your breathing — start breathing more slowly, calmly, and deeply. (Pause 5 seconds).

  1. Clench your fists and feel the tension tightening your forearms, hands, and fingers. Hold the tension. (Pause 5 seconds).
    2. Now release the tension and let your hands relax. Focus on the sensations in your body, the heaviness and relaxation in your hands, and note the difference from the tension. (Pause 10 seconds).
  2. Bend your arms and press your elbows against your body. While squeezing your elbows, also tense your arm muscles. Hold the tension. (Pause 5 seconds).
    3. Relax your arms and let them hang freely along your body. (Pause 10 seconds).
  3. Move to your lower legs and flex your feet toward you, trying to reach your nose with your toes. Hold the tension. (Pause 5 seconds).
    4. Relax your lower legs and focus on the feeling of comfort as your legs gradually relax. (Pause 10 seconds).
  4. Tense your upper legs by squeezing your knees together and lifting your legs off the chair.
    5. Focus on the tension in your thighs and the feeling of tightness in them (Pause 5 seconds). Release the tension and let your legs slowly lower onto the chair. Focus on completely releasing the tension from your legs, arms, and shoulders. (Pause 10 seconds).
  5. Pull your stomach toward your spine. Note the tension that has arisen in your abdomen. (Pause 5 seconds).
    6. Let your stomach relax freely. (Pause 10 seconds).
  6. Take a very deep breath and hold it. (Pause 15 seconds, until some discomfort appears). Note the tension in your expanded chest.
    7. Now slowly release the air and feel the tension gradually disappear. (Pause 10 seconds).
  7. Imagine that your shoulders are tied to a rope and are being pulled upward toward your ears. Feel the tension arising in your shoulders, upper neck, and back. Hold this tension. (Pause 5 seconds). Release the tension. Let your shoulders relax. Let them drop as low as possible. (Pause 10 seconds).
  8. Tilt your chin and try to reach your chest with it. Note the stretch and tension in the back of your neck. (Pause 5 seconds).
    9. Release the tension that has arisen in your neck. Focus on relaxing the neck muscles. (Pause 10 seconds).
  9. Clench your teeth and focus on the tension in your jaw. Feel the sensation of intense clenching. (Pause 5 seconds).
    10. Relax. Let your mouth open and relax your facial muscles, including those around your mouth. (Pause 10 seconds).
  10. Tense your forehead by forcing yourself to frown. Try to pull your eyebrows together. Concentrate on the tension in your forehead. (Pause 5 seconds).
    11. Now relax. Smooth out all wrinkles and relax your forehead. (Pause 10 seconds).
  11. At this stage, let your whole body relax and feel its heaviness. Breathe deeply and rhythmically, naturally relaxing your arms, legs, stomach, shoulders, and facial muscles. You are taking care of yourself and relaxing your muscles. With each breath, say "Relax" to yourself, and imagine that you are exhaling all the tension from your body.
    12. Take a deep breath in and out five times, saying the word "Relax" to yourself, and let the tension disappear by letting it go. Just clear your head and relax.

Practical tips for performing the technique:

  1. Every day at the same time, for example before bed, set aside 15-20 minutes for practice. Do this in a quiet, comfortable place.
  2. Turn off your phone so you don't get distracted.
  3. Try not to hold your breath – this can increase tension. Inhale deeply when you tense your muscles, and exhale completely when you relax.
  4. Move in the sequence that works for you. For example, you can start from your head and move down your body or vice versa.
  5. Wear comfortable, loose clothing before practicing.
  6. Practice progressive muscle relaxation even when you feel calm, especially at the beginning. This will help you build the habit faster.
  7. Listening to a recording of the practice can help so you don't have to keep the sequence of steps in your head.