Progressive Muscle Relaxation (PMR) is a method used to reduce anxiety by tensing and relaxing different muscles in the body. It was developed by American physician Edmund Jacobson in the early 1920s.
Jacobson explained that since muscle tension is linked to anxiety, relaxing the body can help calm the mind. This technique is based on the idea that the mind and body are closely connected. When the mind is stressed, the body responds. When the body relaxes, the mind also becomes calm. Jacobson stated, “In a relaxed body, the mind cannot be anxious.”
In PMR, each muscle group is tensed and then relaxed. The body relaxes more deeply after a short period of tension. The focus is on noticing the difference between tension and relaxation. As the muscles relax, people often experience a sense of warmth, lightness and mental calmness. With regular practice, individuals learn to relax effectively and manage anxiety.
Jacobson trained his clients to voluntarily relax specific muscles to reduce anxiety symptoms. He also found that PMR helped people with ulcers, insomnia and high blood pressure. The technique has also been proven effective in managing acute anxiety and anger.
Instructions for JPMR
Loosen anything that feels tight on your body, such as shoes, watch or belt. Sit in a comfortable position.
I will give you instructions. Please follow them carefully. When I ask you to tighten your body parts, tighten them. When I ask you to relax, simply relax. You do not have to respond or nod. Just follow the steps.
When I say tighten your fingers, do it like this. Eyes like this. Jaws like this.
Close your eyes if you wish. Breathe in and breathe out slowly. When you breathe in, your stomach should rise and when you breathe out, it should go in. Focus on your breathing for the next three minutes. I will take care of the timing.
Steps:
- Tighten your palms and fingers. Do not hold your breath. Breathe normally for 8 seconds. Slowly release and feel the relaxed state. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Place your hands on your shoulders and press gently. Keep breathing normally. Hold for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Stretch your hands down. Hold for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Close your eyes tightly for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Tighten your jaws for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- (If lying down) Press your head on the bed for 8 seconds. Slowly release and relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Inhale deeply and hold your breath for 8 seconds, then slowly exhale. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- Pull your stomach in for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
- (If sitting) Press your toes on the floor. (If lying down) Press your legs on the bed. Hold for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
Now tighten all the parts together. Tighten your fingers, eyes, jaws, head, hold your breath, pull your stomach in and press your toes. Hold for 8 seconds, then release. Relax. Relax. Relax. Take a deep relaxing breath for 16 seconds. Repeat two times.
Now your body is completely relaxed and your mind is calm. Focus on your body. If any thoughts disturb you, take a deep breath and bring your attention back to your body. For the next three minutes, do not move and enjoy this relaxed state.
After three minutes, slowly move your fingers, hands, legs, head and then your whole body. Gently open your eyes.