Let them remain closed gently and comfortably…
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The basic procedure will familiarize you with the muscles in your body that are most commonly tense, and will help you learn how to release the tension. The second section offers a shorthand procedure that shortens the procedure by simultaneously tensing and relaxing many muscles at one time, so that deep muscle relaxation can be achieved in a very brief time period. If you do record these instructions, be sure to pause long enough for tensing and relaxing. The first part deals with the basic procedure, which you may wish to record and replay while practicing. The instructions for progressive relaxation are divided into two sections.
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Another option is to purchase a professional recording such as the one listed in the Recording section of this chapter. Once the procedure is familiar enough to be remembered, keep your eyes closed and focus your attention on just one muscle group at a time.
If a particular muscle is difficult to relax, you can practice tensing and releasing it up to five times. This procedure is repeated at least once. These lengths of time are simply rules of thumb and don’t have to be slavishly adhered to. Each muscle group is tensed from five to seven seconds and then released and relaxed for twenty to thirty seconds. Progressive relaxation can be practiced lying down or seated in a chair. Using progressive relaxation techniques, you learn to identify particular muscle groups and to distinguish between the sensations of tension and deep relaxation. You move progressively through your whole body from one muscle group to the next, repeating this procedure. Then, when you release that tension, you focus on the sensations of relaxation in that same muscle group. When you practice progressive relaxation, you focus on the sensations of tension in one particular muscle group at a time. Many people do not know which of their muscles are chronically tense. He found that once they relaxed, clients were more capable of tolerating and responding adaptively to situations they were afraid of. Wolpe made this streamlined version a part of his systematic desensitization protocol for the treatment of phobias. This abbreviated form can be mastered in a matter of days or weeks. Jacobson’s original progressive relaxation procedures might take many months or even years to learn, but Joseph Wolpe (1958) developed a short form for these procedures that included verbal suggestions to relax. Deep muscle relaxation reduces physiological tension and is incompatible with anxiety: The habit of responding with one blocks the habit of responding with the other. This physiological tension, in turn, increases the subjective experience of anxiety. His technique is based on the premise that the body responds to anxiety-provoking thoughts and events with muscle tension. In it he described his deep muscle relaxation technique, which he asserted required no imagination, willpower, or suggestion. (NOTE: Do not stop any medication without first consulting with your physician.)Įdmund Jacobson, MD, published the book Progressive Relaxation in 1929. Deep muscle relaxation, when successfully mastered, can be used as an anti-anxiety pill. Progressive relaxation of your muscles reduces pulse rate, blood pressure, and the startle reflex, as well as reducing perspiration and respiration rates. You cannot have the feeling of warm well-being in your body and at the same time experience psychological stress.
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