The human body often responds to anxiety-provoking thoughts and events with a release of adrenaline that produces muscle tension. This is part of the “stress response” that is built into all animals to help them deal with physical danger by fleeing or fighting. Muscle tension, in turn, sends a message back to our brain that danger is present and this perpetuates the stress response. Unfortunately, humans tend to turn the stress response on when it is not needed and not helpful.
Progressive muscle relaxation (PMR) is a skill that can be learned that counteracts the stress response. It not only relaxes the muscles, it also can produce a more relaxed mental state. It is difficult to have a tense mind in a relaxed body. Like all skills, PMR requires practice to master. The goal of this practice is to obtain a skill that is rapid, reliable, and portable and which has no side effects.
The purpose of PMR is two-fold: (1) learning to distinguish between sensations of tension and relaxation, and (2) achieving muscle relaxation. Knowing how to recognize when the body is tense is particularly valuable because mild to moderate amounts of tension can go unnoticed, particularly for people who are chronically tense.
Learning PMR starts with systematically tensing and releasing different muscle groups, and noticing the difference between tension and relaxation. Once this has been mastered, one practices relaxing each of the muscle groups without tensing first. Finally, one practices relaxing the entire body at the same time at will.
It is best to practice PMR twice a day, but not during stressful situations. Remember that relaxation is a skill, and as with any skill, it takes time to get good at it. You may not feel much relaxation at first but will likely find that over time you are able to become deeply relaxed.
Twelve-Muscle-Group Relaxation
In this exercise, you will be tensing and releasing the 12 muscle groups listed below. When you tense a muscle, please take care not to tense it to the point of cramping.
To begin, assume a comfortable seated position, with both legs on the floor. Focus on your breathing, and after 2 or 3 breaths, tense the muscle group and count to 5 and then release the muscles. When you release the tension, let it go instantly, as though you had just turned off an electrical current. Do not release it gradually. Then, pause for 15-20 seconds while the muscles continue to relax. During this time, you can guide the process along by saying things such as:
“Notice the difference between the tension and the relaxation.”
“Feel the muscles grow more relaxed.”
“Let the muscles grow soft and warm.”
“Continue breathing easily.”
Here are the 12 muscle groups:
(1) Lower arms: Tightening the fists and pulling them up.
(2) Upper arms: Tensing the arms by the side of the body.
(3) Lower legs: Extending the legs and pointing the feet up.
(4) Thighs: Pushing the legs together.
(5) Stomach: Pushing it back toward the spine.
(6) Upper chest and back: Inhaling into the upper lungs and holding for a count of ten.
(7) Shoulders: Picking them up toward the ears.
(8) Back of the neck: Pushing the head back.
(9) Lips: Pursing the lips without clenching the teeth.
(10) Eyes: Squinting with the eyes closed.
(11) Eyebrows: Pushing them together.
(12) Upper forehead and scalp: Raising the eyebrows.
After completing the 12 groups, focus again on your breathing. Then, count down from 5 to 1 on each exhale. Silently say to yourself, “With each count, I am becoming more and more relaxed.” Continue to focus on your breathing, and continue to guide your relaxation with suggestions such as:
“I feel the relaxation spreading down from the top of my head, through my face and neck.”
“I feel it spreading down through my shoulders and arms, and down through my chest and back.”
“I feel it going down through my legs and feet.”
“I feel the relaxation spreading through my whole body. I am growing more and more deeply relaxed.”
Eight-Muscle-Group Relaxation
Once you have mastered the 12-muscle-group relaxation procedure, you can practice a procedure that uses 8 muscle groups and takes less time. The general instructions remain the same.
(1) Whole arms: Slightly extended, elbows bent, fists tightened and pulled back.
(2) Whole legs:
(3) Stomach: Pushing it back toward the spine.
(4) Upper chest and back: Inhaling into the upper lungs and holding for a count of 10.
(5) Shoulders: Picking them up toward the ears.
(6) Back of the neck: Pushing the head back.
(7) Face: Squinting the eyes, scrunching features toward tip of the nose.
(8) Forehead and scalp: Raising the eyebrows.
Four-Muscle-Group Relaxation
Relaxation with four muscle groups further shortens the time needed to relax. You can practice this exercise in a variety of positions and settings (e.g., waiting for the bus, walking, sitting at a desk, etc.). The groups are:
(1) Whole arms: Slightly extended, elbows bent, fists tightened and pulled back.
(2) Upper chest and back: Inhaling into the upper lungs and holding for a count of 10.
(3) Shoulders and neck: Slightly hunching the shoulders and pushing the head back.
(4) Face: Squinting the eyes, scrunching features toward tip of the nose.
Release-Only Relaxation
The purpose of the release-only exercise is to learn how to relax without first using tension. Use the same four muscle groups as in the exercise above, namely: (1) Arms and hands; (2) Upper chest and back; (3) Shoulders and neck; (4) Face (forehead, cheeks, jaws, etc.). Working through each muscle group in turn, notice any tension that may be present. Then, recall the sensation of relaxation, and relax the muscles. Remember to allow at least 15-20 seconds to allow the relaxation to occur. During this time, you can guide the process along by saying things such as:
“Relax.”
“Notice the difference between the tension and the relaxation.”
“Feel the muscles grow more relaxed.”
“Let the muscles grow soft and warm.”
“Continue breathing easily.”
After relaxing each of the four muscle groups, continue to focus on your breathing, and continue to guide your relaxation with suggestions such as:
“I feel the relaxation spreading down from the top of my head, through my face and neck.”
“I feel it spreading down through my shoulders and arms, and down through my chest and back.”
“I feel it going down through my legs and feet.”
“I feel the relaxation spreading through my whole body. I am growing more and more deeply relaxed.”
Cue-Controlled Relaxation
In this exercise, you learn to pair the word “Relax” with the sensation of relaxation. To do this, silently say the word “relax” while doing the Release-Only Relaxation procedure described above. Then, choose other cues as reminders to relax. Possibilities include: Setting a chime on your phone, sitting down, stopping at a red light, etc. You could even stick small colored dots in a variety of places as cues for relaxation. When you are presented with the cue, silently say “relax” and recall the sensation of complete body relaxation. Practice cue-controlled relaxation 15-20 times a day in a variety of settings.
An online video demonstration
http://cmhc.utexas.edu/stressrecess/Level_Two/progressive.html
