The progressive muscle relaxation is a relaxation technique that teaches you to relax all the muscles in two fundamental steps: tense and relax. It was developed by the psychologist Jacobson in 1929 to help his patients overcome anxiety. Jacobson realized that relaxing the muscles could also relax the mind.
How does this technique work? First, it is about creating tension in a part of the body and feeling what that tension is like. Then, it is about relaxing that part of the body and you can feel the relaxation.
It is not only important to tighten and relax the muscles but also that your mind is focused on each of the processes. Remember that it is a physical and mental exercise.
This exercise will help you reduce your state of body tension, your stress levels and to relax when you feel anxious. It can also help you reduce physical back pain or headaches, among others, as well as help you improve the quality of sleep.
People who suffer from anxiety are often very tense during the day, to the point that they do not remember what it is like to be relaxed and feel their body calm.
Through this exercise, they learn to distinguish the sensation between tense muscles and relaxed muscles. In this way, they are better able to recognize the first signs of tension during the day and can then relax them, thus avoiding the triggering of anxiety symptoms..
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To perform progressive relaxation, find a place where you feel calm and comfortable.
You can do it lying down in bed, on a sofa or also sitting in an armchair but trying not to fall asleep. If you think you can easily fall asleep, better do it sitting in a chair.
Close your eyes and take 5 deep breaths before you begin. Let all your thoughts and concerns drift away and focus your attention on your breath. How the air enters and leaves your body.
The exercise lasts about 20 minutes. Make sure you are not interrupted during relaxation.
You should practice it once a day for 2 weeks. After this period in which you will already have a training, you can carry out a shorter version of this relaxation that I explain at the end of the article.
We are going to begin the relaxation with the left hand. Breathe in deeply and at the same time you breathe in, close the fist of your left hand tightly. Hold your fist for a few seconds and feel the tension that is generated. Focus your attention on the tension in the hand.
As you expel the air, slowly relax your hand and now focus your attention on the sensation of your hand relaxing. It is important that you consciously feel all the sensations of your hand of tension-distension.
Repeat the same exercise with your right hand. As you breathe in, squeeze the fist of your right hand. Feel the force in your hand as you tense it and, as you exhale, gradually relax your hand. Feel the relaxation in your right hand.
We will continue for the arms and specifically the biceps. Breathe in deeply and while you breathe in, bring your left hand towards your left shoulder, squeezing the biceps of this same arm (without clenching your fist since your fist has already been relaxed before).
Keep your left biceps in this position consciously feeling the tension that is generated. After a few seconds, proceed to gradually relax your biceps and return your arm to the starting position..
Feel the biceps relaxation process at all times.
Repeat the exercise now with your right arm. As you breathe in, squeeze your biceps feeling the tension for a few seconds and then relax your biceps, becoming aware of the relaxation.
As you can see in the image, the triceps is the muscle that we have under the biceps.
To tighten your triceps, take a deep breath by lifting your left arm over your head. With your right hand, squeeze your left arm with a downward force.
In this way, you will notice how the triceps tightens. You can see how to do it in the image below. During tension, feel how this part of the body is tense, attend to each of the sensations that appear when tensing the muscle.
Next, breathe out through your mouth and relax your triceps and gradually repositioning your arms to the starting position..
Take care of each of the movements you make and feel the relaxation that is gradually releasing in your arm.
Repeat the exercise with your right arm.
After this exercise, how do your arms feel? What sensations do you have in your hands and arms? Take a few seconds to analyze these sensations.
We are now going to tighten and relax the parts that make up the face. Let's start with the forehead.
Take a deep breath and press your forehead wrinkling it as if you were getting angry. Keep generating this tension for a few seconds. Feel the tightness in your forehead, how it is loading little by little.
Progressively expel the air from your lungs and at the same time relax your forehead. Feel how it relaxes, loosens and calms down. Take a few seconds to feel your forehead now relaxed.
Do the exercise again.
We will continue by the eyes. Take a deep breath as you close both eyes tightly. Do not do it if you wear contact lenses, you can hurt yourself.
As you close your eyes tightly in inspiration, feel the tension that is generated in your eyes and the load that is generated in the area. After a few seconds, expel the air from your body while relaxing your eyes, feeling the area loosen and soak.
Look closely at what this relaxation is like.
Repeat the exercise one more time.
We leave our eyes relaxed and go down to our mouth.
Take a deep breath through your nose and open your mouth as wide as possible. Feel the tension building in your jaw. Stay in this position for a few seconds and observe the load that is generated.
On exhalation, relax the jaw and feel the sensation of relaxation in this area.
How do my jaw feel now?
We continue going down leaving the face and reaching the neck. Take a breath and while you breathe in, turn your neck by rotating it to the right until you cannot turn anymore. Hold your neck in that position. Feel how tension is building in this area and consciously observe the pressure of the neck.
After a few seconds, on exhalation, return your neck to the starting position and observe the sensation of relaxation.
Then do it again by rotating the neck to the left. Stay for a few seconds feeling the tension and stiffness. As you breathe out, relax your neck by placing it in the starting position.
How do I feel my neck now?
Take a deep breath and as you do so, lift your shoulders up. Keep your shoulders up and wait in this position for a few seconds. Feel consciously how this area of your body is charging. Watch.
Next, breathe out and relax your shoulders, returning them to a normal position. Feel the relaxation of your shoulders.
Next, take a deep breath and bring your shoulders back. Keep your shoulders in this position observing each of the sensations that appear.
On the exhale, relax your shoulders and consciously feel the relaxation. Take a few seconds to enjoy this feeling.
Leave the shoulders and go down to the chest. Create tension in the chest by taking a deep breath. Feel how your chest swells and hold for a few seconds.
Breathe out all the air and feel your chest relax.
Repeat the exercise again.
We continue down the trunk to the belly. To tighten your belly, tuck it in and hold for a few seconds in this position. Feel the tension that is generated in your belly when you breathe in.
As you breathe out, relax your tummy and notice the feeling of your tummy relaxed.
Then take a deep breath and, this time, build up the tension by sticking out your belly. Observe what this tension is like, observe any sensations that appear.
As you exhale, relax your belly and now look at your relaxed belly. Take a few seconds to feel this area of your body.
We continue down the body and reach the hips. Generate tension in the hips by pressing, in inspiration, the ass against the chair or sofa you are on.
Hold for a few seconds in this position and try to consciously feel the pressure of your hips.
Relax your hips as you exhale and observe the sensations that remain in this area. See your hips distended and relaxed.
Repeat the exercise again.
As you breathe in deeply, straighten your legs, then place your raised toes facing you. Stay in this position for a few seconds. Feel the tension that runs through your legs and watch it carefully.
As you push the air out of your body, relax your toes, keeping your legs straight. Observe the relaxation of the leg.
Repeat the exercise but now point your toes to the opposite side. Hold for a few seconds in this position. Observe the tension and load that is generated in the legs and the instep. Become aware of these sensations.
As you breathe out, relax your toes and also relax your legs, bringing them back to their starting position. Take a few seconds to consciously feel the relaxation that you now feel in your legs. Look closely at these feelings of calm and relaxation.
You have finished the tension and relaxation of every part of your body. Take a minute to explore how your body is now. Make a scan of each area and see what feelings you have.
Take 5 deep breaths and consciously observe how the air enters the lungs and oxygenates your entire body.
How I feel? What sensations appear? How does my body feel? Enjoy this moment.
In the short version, it is not necessary to tense and relax each of the muscles but rather it is done in muscle groups. The muscle groups are:
When you breathe in, tense (eg hips and legs) at the same time and when you breathe out relax both parts of the body. Become aware of tension and relaxation.
During this relaxation it is very good to use words or phrases that make you connect with relaxation. Examples of these words or phrases can be: relax, let yourself go, I feel peace, I feel good ...
This reduced version can be done anywhere and any time that you feel tense and want to relax your body.
Once you have mastered the tension and relaxation technique, you can only do the relaxation part without having to tense first. For example, instead of tightening and relaxing your neck, try just relaxing it.
At first, the feeling of relaxation will be less than when you tense first, but with practice, it will help you relax more and more..
Final note: remember to practice progressive relaxation often, whether you are anxious or not. In fact, exercise will be even more effective if you do it when you don't need to relax..
At first, practicing this technique can be somewhat tedious, but keep in mind that as you train, you will gain the ability to manage something as important as managing your anxiety on a day-to-day basis..
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