Progressive muscle relaxation according to Jacobson

As a beginner using relaxation techniques you are better off starting with the progressive muscle relaxation, because it is easy to learn and free of side effects. Below is a simple guide for this method. It goes back to the English Biophysiologist Jacobson. He observed: When people are stressed, their muscles are tense.

His thesis was: If muscles are relaxed, it de-stresses people. His principle is this simple.

First, different muscle groups are tensed (about 8 seconds, do not overdo it, to concentrate on the tension) and then relaxed (about 20 seconds, letting the muscles hang slack; observe how it feels)(!). And then compare the two states:

Is there a difference between tension and relaxation?

That’s all. Focus on tensed and relaxed muscles. No big secrets, surprisingly banal, actually. But it works! Helping us to relax, lowering our blood pressure and helping us to develop a “thicker-coat”. Find yourself a quiet place (for starters) where you will be undisturbed for the next 20 minutes. Sit as relaxed as possible (lean on the backrest, feet on the ground, legs at right angles), so you can sit comfortably.

Now try this change between tension and relaxation with the following muscle groups:

• Clench your right hand into a fist and release it while exhaling
• Clench your left hand into a fist and release while exhaling
• Tense the right biceps (lifting the right hand to shoulder) and tense it a bit and release while exhaling
• Tense the left biceps and release while exhaling
• Lift the shoulders up to the ears (carefully) and release them
• Contract the stomach muscles (this changes your breathing) and release
• Contract your buttocks and release while exhaling
• Contract your thighs and release while exhaling
• Stretch your toes upward, thus tensing your calves and feet, and release
• If you would like to continue, you can do it with these muscle groups:
• Drop your chin to your chest and raise it again, relax
• Furrow your brow and release, so it is smooth again
• Tense your jaw muscles and release while exhaling

The important thing is to concentrate on the muscles! If you do not trust yourself to do it by yourself, get a CD (there are free or cheap CDs available at health insurance companies) or visit a course.

Or use this audio file for progressive muscle relaxation.

Exercise tips

The following recommendations have been proven effective for daily practice:

• Always practice at the same time and in the same place if it is possible!
• Switch off every interference (phone, cell phone, doorbell)!
• If necessary: Let your family know that this is your exercise time and that you should not be disturbed!
• You should not expect immediate success.
• Get started! Focus on letting go!
• Send distracting thoughs mentally out of your head!
• Write a relaxation protocol!