Jacobson's progressive relaxation

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Egbert Haynes
Jacobson's progressive relaxation

Relaxation is associated with feelings of peace, energy, self-acceptance, and improved happiness. Its function is to reduce physical symptoms related to stress and anxiety, it aims to help us feel less worried about the past and the future, in addition to teaching us to better enjoy the present time.

When we know how to relax effectively we can free ourselves from compulsive worries, self-criticism and negative thoughts, it helps us increase our concentration, and also improves sleep.

Contents

  • What is Jacobson's progressive relaxation
    • Jacobson's Relaxation Method
  • Stages of the Jacobson technique
  • Jacobson's progressive relaxation example

What is Jacobson's progressive relaxation

Progressive Jacobson relaxation is a type of relaxation that focuses on the relaxation of the skeletal motor muscles. And it is fundamentally based on suppressing tension in various parts of the body through a series of exercises in the sense of tension - relaxation. As an objective we will have to achieve tranquility at the mental and corporal levels.

Jacobson's Relaxation Method

This technique includes very simple exercises and requires a total of about twenty minutes of development. Many people have found it useful for specifically dealing with feelings of anxiety and nervousness, but it is also an effective way to relax after a tiring day. For best results, you will need to choose a place where you can lie down. It is important to complete the exercises without falling asleep, although you will probably want to sleep at the end of the relaxation period.

For starters, loosen any type of clothing that is tight and remove your shoes. Now lie down. Throughout the exercises you will progressively relax each part of your body, starting with the feet and ending with the muscles of the face..

Stages of Jacobson's technique

  • Learning of the differentiated perception of tension - relaxation of each of the muscles themselves or of the muscle groups themselves and the progressive relaxation of the whole body.
  • Learning of differential relaxation, that is, a minimal muscular contraction necessary to carry out an act and maintenance of relaxation of the muscles that do not participate in the action.
  • Application to specific moments, that is, learning to face some situations that sometimes cause us muscular tension using this technique as prevention for it.

The purpose of the relaxation technique that concerns us, but to review that Jacobson discovered that by tensing and relaxing the muscles a person could eliminate tensions with that sensation, that is why we say that we use tension - relaxation.

Jacobson's progressive relaxation example

We present below a series of practical exercises that you can carry out at home to relax. We also leave you a video below to guide you in your relaxation.

The first times you put this method into practice, it is very likely that you will not be able to relax completely, since to achieve it requires a certain training through regular practice. If you do it like this, you will be able to effectively relieve anxiety and stress as soon as you need it.

The relaxation that we propose is progressive and uses exercises to induce sensations in a series of muscles to achieve complete relaxation. Next, you should find a quiet place where you can lie or sit in the way that is most pleasant for you. It can be a bed, an armchair or a couch. It is essential that your body is completely comfortable.

  • You are comfortably reclined, with your eyes closed, your whole body rests comfortably. Let yourself be carried away for a few moments by this pleasant sensation. Enjoy it.
  • Now focus your attention on your right hand. Focus on the muscles, you can clearly see all your fibers. Look at how relaxed they are, very loose, very calm ... continue to focus on these sensations while you feel how your right hand is becoming more and more relaxed, more and more loose.
  • This relaxation spreads through your entire right arm, up to your shoulder and across your face. You start to notice a mild heat. Let the feeling invade you, let the muscles get warmer and warmer.
  • Now focus your attention on your left hand. Focus on the muscles, you can clearly see all your fibers. Look at how relaxed they are, very loose, very calm ... continue to focus on these sensations while you feel how your right hand is becoming more and more relaxed, more and more loose.
  • This relaxation spreads through your entire left arm, up to your shoulder and across your face. You start to notice a mild heat. Let the feeling invade you, let the muscles get warmer and warmer.
  • Now look at your right foot, pay attention to the fibers of its muscles, they are very loose, distended, without pressure. Your right foot is getting calmer, more relaxed and warm..
  • You feel a pleasant and gentle heat that rises from the foot, passes through your right leg and reaches the hip. It is a feeling of well-being, let this pleasant sensation invade you ... you notice how your foot and leg are increasingly loose and relaxed.
  • Now look at your left foot, pay attention to the fibers of its muscles, they are very loose, distended, without pressure. Your right foot is getting calmer, more relaxed and warm..
  • You feel a pleasant, gentle heat that rises from your foot, passes through your left leg and reaches your hips. It is a feeling of well-being, let this pleasant sensation invade you ... you notice how your foot and leg are increasingly loose and relaxed.
  • Now, with your eyes still closed, experience the energy your body is giving you: a feeling of power and warmth, perhaps even a slight tingling. Finally, go back to each part of your body, simply tell it to relax five times. Don't tense your muscles. Try to get deeper relaxation. As you repeat the word "relax", let your mind empty itself of thoughts..

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