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When psychologists recommend learning to relax, they aren’t talking about laying on the sofa and watching a good movie on television. They are referring to regularly practicing one or more relaxation exercises that involve a combination of deep breathing and muscle relaxation techniques to release muscle tension. During these exercise sessions you will notice your feelings of anxiety and fear starting to ease as your body begins to relax. When you are relaxed, it is impossible to feel anxiety, anger or fear. Practicing regular relaxation exercises is effective in reducing anxiety, various phobias, anger, worry, stress, bad habits, insomnia, muscle tension and back and neck pain.
Begin each relaxation session with a 10-minute mindfulness breathing exercise.
Progressive Muscle Relaxation (PMR)
The complete twenty-minute progressive muscle relaxation (PMR) exercise was developed in 1929 by physician and psychiatrist Edmund Jacobson. It involves tensing and relaxing various muscle groups in your body in a specific sequence, then repeating the cycle once. The more you practice the deeper your relaxation will be.
As you progress through each muscle group, do two complete cycles of tensing and relaxing. Tighten each muscle group for seven seconds then abruptly relax them for twenty seconds. Each time you tense a muscle group, contract or tighten them as much as you can without straining.
Step 1: Arms
Starting with your arms, begin my making tight fists while flexing your biceps and fore-arms. Hold the tension for seven seconds. Pay cose attention to the physical sensations you’re experiencing. Now release abruptly and relax for twenty seconds. After twenty seconds repeat the complete cycle.
Next, bend your elbows and flex your biceps for seven seconds. Then release and relax for twenty seconds. Then repeat the cycle.
Next, let both arms hang straight down along your sides. Lock your elbows and tense your triceps, (the muscles on the back side of your upper arms). Flex and tense them for seven seconds, then release and relax for twenty seconds. Repeat the cycle.
Step 2: Head
Next, we will turn our attention to your head. Raise your eyebrows as high as you can and hold them for seven seconds. Feel the tension in your forehead, release and relax your eyebrows to a normal position for twenty seconds, then repeat the cycle.
Next, squeeze or scrunch your entire face as if you are trying to force every part of your face to the tip of your nose. Hold that position for seven seconds, then release and relax for twenty seconds. Try to sense the tension leave your face, then repeat the cycle.
Next, close your eyes tightly. Open your mouth as wide as you can as if you are trying to eat an entire orange. Hold that position for seven seconds, then release andrelax for twenty seconds. Repeat the cycle. Pay close attention to the muscles in your jaw. Clench your jaw and place the tip of your tongue against the roof of your mouth. Hold that position for seven seconds, then release and relax for twenty secons. Repeat the complete cycle.
Next, open your mouth again as wide as possible without straining. Hold that position for seven seconds, then release and relax for twenty seconds. Pay attention to the muscles in your jaw as the tension leaves, then repeat the cycle.
Next, tilt your head back as far as possible, until your head presses against the back of your neck. Hold that position for seven seconds, then release and relax for twenty seconds. Pay attention to the muscles in your neck. Repeat the cycle.
Next, tilt your head to the left, trying to rest it on your shoulder. Hold that position for seven seconds, then return to an upright position and relax for twenty seconds, then repeat the cycle. After relaxing, repeat the same cycle on your right side then repeat the cycle.
Now, stretch your head forward and down until your chin touches your chest. Remain in that position for seven seconds. Feel the rension release as you raise your head to its normal position. Relax for twenty seconds, then repeat the cycle.
Step 3: Chest and Midsection
Next, we will work on your chest and midsection. Try to raise your shoulders up to your ears and hold that position for seven seconds. Then release and relax for twenty seconds. Notice the weight of your muscles as you relax. Then repeat.
Next, stretch your shoulders back trying to make them touch. Hold that position for seven seconds. Release and relax for twenty seconds. Then repeat.
Next, stretch your arms straight out in front of you. Now cross your arms above your elbows and feel your back muscles stretch. Hold that position for seven seconds, then release and relax with your arms resting at your sides for twenty seconds. Then repeat the cycle.
Next, take a deep breath, tighten your stomach and abdominal muscles, then exhale. Release and relax for twenty seconds. Repeat the cycle.
Next, gently arch your back, hold for seven seconds, release and relax for twenty seconds, then repeat the cycle.
Step 4: Legs
The final muscle group will be your leg muscles. Standing erect, tighten your buttocks and thigh muscles. Straighten your legs and gently apply pressure through your heels. Hold that poisition for seven seconds. Release and relax for twenty seconds, then repeat the cycle.
Next, tense your inner thigh muscles by pressing your legs together as hard as you can. Hold that position for seven seconds. Release and relax for twenty seconds, then repeat the cycle.
Next, tighten your leg muscles while pointing your toes. Hold for seven seconds, then release and relax for twenty seconds. Repeat the cycle.
Lastly, flex your toes, pointing them up toward your head as you tighten your shin and calf muscles. Hold for seven seconds, then release and relax for twenty seconds, then repeat the cycle. Feel the tension in your ankles and calves release.
As you practice progressive muscle relaxation every day for several months, your anxiety, anger and any other painful emotions you encounter in your daily life will seem to diminish.
This report is not a diagnosis. We hope this information can guide you toward improving your life.
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