How to Do Progressive Muscle Relaxation

Progressive relaxation is a deep muscle relaxation technique developed and published by Edmond Jacobson in 1929. Widely used today in the treatment of insomnia, anxiety, depression and related problems, this technique is simple and easy to learn on your own. It’s based on the idea that the body responds to anxious thoughts with muscle tension, and tense muscles increase feelings of anxiety. To relax and sleep, you need to break the cycle, and one way to do this is by physically relaxing your muscles, muscle group by muscle group. Read on to learn how to do progressive relaxation.

Instructions

Difficulty: Moderately Easy

1. Lie down on your back, eyes closed. Your feet should be slightly apart and your arms slightly away from your body. Turn your palms up.
2. Slow your breathing. Pay attention to controlling your breath as it moves in and out for a count of 20.
3. Tense the muscles of your right foot. Count to five. Relax your foot consciously by sensing its weight and allowing it to sink into the bed. Pause for 20 counts. Repeat process with your right calf. Repeat process with your right knee and thigh.
4. Repeat progressive tensing and relaxing process on your left side.
5. Tense the muscles of your buttocks. Pause five counts. Sense their weight and feel them sink into the bed. Pause 20 counts.
6. Tense the muscles of your stomach and chest. Pause for five counts. Relax. Deepen your breathing slightly and feel your stomach and chest sink into the bed. Pause 20 counts.
7. Continue your progressive relaxation by clenching your fists and then relaxing. Progress through your upper arms, your shoulders and neck muscles. Take it slowly.
8. Feel the weight of your head. Let it sink into the bed. Tense the muscles of your mouth and jaw. Pause five counts. Relax. Wait 20 counts. Squeeze your eyelids shut. Then relax your eyelids and feel the tension slide off them. Let all your tension go.
9. Scan your entire body for leftover tension and try to consciously relax any areas that still feel tight.

Tips & Warnings

• Be very deliberate with all your movements. Tense the muscles slowly but intensely. Done properly, the muscles will start to shake.
• In the beginning you’ll probably tense muscles in addition to the ones you are trying to tense. Practice will help with that. Just do your best.
• As you practice this technique you also will improve your ability to differentiate between tense and relaxed muscles and become quicker at detecting residual tension.
• Once you’ve mastered this technique, you’ll be able to use a shortened form of it anytime during the day to gain physical relaxation and mental calmness.
• You can use a cue word as you relax each muscle group. Try “relax” or “let it go.” If you’re consistent, you’ll find eventually that the cue word itself will be enough to make you relax.
• Contracting muscles in your feet and back especially can cause cramping and more serious problems if not done carefully. Consult your doctor if you have a history of muscle spasms or back problems.