Progressive muscle relaxation is a systematic technique for dealing with stress and achieving deep relaxation, originally developed by Dr. Edmund Jacobson in the 1920s. Tensing and then relaxing various muscle groups throughout the body can relax and have many benefits, from improving sleep, decreasing the intensity of labor pains, reducing anxiety and depression, to relieving headaches, stomachaches, and fatigue. In fact, this relaxation also helps you quit smoking because it can reduce addiction. For maximum benefit, apply progressive muscle relaxation with visual imaging and deep breathing.
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Method 1 of 4: Getting Ready
Step 1. Choose a time when you are not too sleepy
While progressive relaxation can help with sleep, the goal is to learn to relax while awake. Don't fall asleep in the middle of the session.
Step 2. Put on comfortable clothes and take off your shoes
We recommend choosing loose clothing, do not wear tight clothes because your movement will be limited. And don't forget to take your shoes off so you can tighten and relax your feet.
Step 3. Prepare the blanket
Usually, very relaxed conditions leave us cold. Prepare a blanket or cloth that can be draped over your body when you are cold. The warmth will help you relax.
Step 4. Find a quiet place
You need a place that is free of distractions as sudden noises will interrupt your relaxation. The ideal option would be a small and tidy room in the house. Dim the lights if possible to create a calming atmosphere.
- Maybe you need to play some relaxing music such as the sound of nature, the ringing of a bell or chimes, the sound of the wind in the trees, or the sound of waves. Music can also drown out uncontrollable outside sounds.
- Some people also like to burn incense or scented candles to control the smell around them.
Step 5. Make sure you won't be disturbed
A full relaxation session lasts 10-15 minutes. Turn off your phone or pager. If you have a landline, turn it off. Ask your family not to interfere during the relaxation session.
Step 6. Find a comfortable position
You can do progressive relaxation while standing, sitting, or lying down. The ideal option is to sit on an incline sofa because you can relax more than standing, and don't fall asleep as quickly as lying down. Once you find a comfortable position, close your eyes, straighten your legs, and place your hands at your sides or lap.
Step 7. Finish the preparation with 5 deep breaths
Deep breathing has been shown to help trigger the body's natural relaxation response, characterized by reduced blood pressure and feelings of relaxation and happiness. Take a deep breath, hold it for four seconds, and exhale while relaxing. Notice how your belly expands and contracts with each inhalation and exhalation. After five times, you are ready to begin relaxation.
Method 2 of 4: Mastering the Basic Techniques
Step 1. Take a deep breath while tightening the muscles
Tighten each body part one by one. Inhale deeply and slowly through your nose while tightening the muscles for 5 seconds. The key is to tighten the muscles as hard as possible, but not to the point of pain.
Step 2. Relax the muscles as you exhale
Exhale slowly through your mouth as you relax your muscles, releasing any tension. Focus on the muscles that are now relaxed, which should be limp and slack.
Step 3. Relax for 10 seconds before moving on to the next muscle group
Don't move too fast. Slow and slow movements will help the body to relax. So, do not rush to tighten the next muscle. When relaxed, breathe slowly and regularly.
Step 4. Enter the visual image
Warmth is associated with relaxation. You can increase the level of relaxation by imagining the warm sunlight hitting the focused body part. Also, you can imagine yourself in a safe and peaceful place before or after starting the session (see Adding Visuals section below).
Step 5. Repeat this step until the muscles throughout the body relax
You can start from the head down, or at the feet and work your way up.
- If one muscle group is still tense, repeat the cycle of tightening and relaxing before moving on to the next muscle.
- You may find it more effective to tone one side of your body, then the other. For a quick relaxation session, tighten them both at the same time.
Method 3 of 4: Relaxing Muscles from Toe to Head
Step 1. Start with the feet and toes
Inhale deeply through your nose while bending your toes and tightening the soles of your feet. Hold for five seconds, then relax. Feel the tension melt away from your feet. Notice the difference between a tense and relaxed state. Rest 10 seconds before moving on to the legs.
Step 2. Proceed to the legs
Tighten and relax the leg muscle groups one at a time, then simultaneously. Remember to inhale through your nose when tightening and exhale through your mouth when you relax. Follow this order:
- Calf muscles: Straighten your toes toward your knees.
- Thighs (inner and middle): If you're sitting or standing, push your heels toward the floor. If you are lying down, try straightening your legs.
- Thighs (inside): Squeeze your knees tightly together as if you were holding a piece of paper between them.
- Buttocks: Tighten the muscles by squeezing and tightening the buttocks.
- Whole leg: Tighten all leg muscles.
Step 3. Relax your core
Breathe regularly as you continue to relax your stomach and back. Remember to take a 10 second break between each tightening and loosening cycle.
- Abdomen: Imagine that you are trying to touch your navel to your spine.
- Lower back: Arch your back as you tighten the muscles just above your buttocks.
Step 4. Focus on your upper back and chest
When you've reached this point, you should be very relaxed. Your breathing is slow and steady. Remember to tighten the muscle 5 seconds before relaxing.
- Chest: Take a deep breath and hold it to tighten the chest.
- Upper back: Pull your shoulder blades back as if you want to touch them together.
Step 5. Concentrate on the shoulders and neck
Raise your shoulders as if you are trying to touch your ear. Tilt your head back slightly to tighten the neck. Tension in the neck and shoulders is a common cause of headaches and neck pain. You may need two or even three cycles to ensure that your shoulders and neck are fully relaxed.
Step 6. Proceed to the arms
Now your body is easier to relax. As you relax each part of your arm, remember to inhale through your nose when you tighten your muscles and exhale through your mouth when you relax.
- Triceps: Extend your arms and straighten your elbows.
- Biceps: Arch your arms to flex your biceps.
- Forearms: Bend your arms as if you were trying to reach your elbows with your fingers.
- Hands: Make a fist.
Step 7. Finish by relaxing the facial muscles
There is a lot of tension in the face, especially in the jaw muscles. After relaxing the facial muscles, your relaxation session is over. Now, you are completely relaxed.
- Eyes and lips: Put on a pouty face, close your eyes tightly while closing your lips firmly.
- Jaws: Open your mouth as wide as possible.
- Cheeks: Smile big.
- Forehead: Raise the eyebrows as high as possible.
Step 8. Relax
Now that the progressive muscle relaxation is complete, rest for a few minutes. You can try imagining calming visuals to enjoy a sense of calm. Or, if you have time, you can sleep.
Method 4 of 4: Adding a Visual Image
Step 1. Use visual images to magnify the benefits of progressive relaxation
Tightening and relaxing muscles can remove tension from the body. Then, you can relax your mind with visual images. This practice has been shown to be effective in influencing mood, as well as reducing anxiety and fatigue.
- You can use visual images with deep breathing before reaching a relaxed state.
- Or, wait until you are relaxed, then imagine yourself in a safe and calming place to increase the feeling of relaxation.
Step 2. Choose a safe place
Think of a real or imaginary place that makes you feel safe, calm, and happy. There is no "wrong" place. However, you should choose only one place because it will be easier for you to reach a relaxed state. Examples of safe places to imagine are:
- Beach
- Forest
- Top of the mountain
- Sun-drenched garden
- Places you visit on vacation
- Your favorite room in the house, past or present
Step 3. Imagine yourself in that place
Feel serene as you imagine every detail. Use all senses, not just sight. For example, if your preferred place is a warm meadow in the sun, you could concentrate on:
- Color: Green grass and blue sky
- Sounds: The hum of bees, birds chirping, the wind blowing through the grass
- Sensation: The feeling of the wind caressing your skin, the warmth of the sun on your face, the grass under your arms
- Scent: Fresh air with a hint of grass and wildflowers
Step 4. Let the calm take away all thoughts
When a thought comes up, don't fight it. Refocus on calming and relaxing details.
- If you're having a hard time getting rid of your thoughts, imagine putting them on a TV screen and turning off the TV with the remote.
- You can also imagine putting your thoughts in a drawer and then closing the drawer.
Step 5. Enjoy the sense of peace that arises
You are completely relaxed, with no desire to be anywhere else or to do anything else. Your body and mind are both relaxed.
