Overview
A deep muscle relaxation technique developed and published by Edmond Jacobson in 1929. Deep muscle relaxation reduces tension, reduces pulse rate and blood pressure, as well as decreasing sweating and breathing rates.
This technique has been effective in the treatment of muscular tension, anxiety, insomnia, depression, neck and back pain, and high blood pressure. Mental relaxation techniques can help you learn to ease your mind before bedtime.
Progressive relaxation can be practiced while lying on your back or sitting in a chair (preferably with your head supported). Each muscle or muscle group is tensed for five seconds and then relaxed for twenty seconds. This procedure is repeated at least once. Caution: Do not tense the neck, back, toes, and feet excessively tight. Tensing these may result in muscle cramping.
Step-by-Step Process
- Lie on your back with your eyes closed, feet slightly apart, arms slightly away from sides, and palms upward.
- Allow your breath to slow down. Put your entire attention on the breath as it moves in and out. (Pause 20 counts.)
- Tense the muscles of your feet. (Pause 5 counts and gently relax. Pause 20 counts. REPEAT.)
- Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
- Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
- Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
- Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
- Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and straighten arms. Pause 20 counts. REPEAT.)
- Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
- Tense the muscles of your head and face. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)
Guided Practice Session
Video produced by the U.S. Dept. of Veterans Affairs