Progressive Muscle Relaxation: Using My Muscles to Relax My Mind
By Tom Horvath, PhD
Have you had moments when you believed “I cannot relax” or “I cannot relax unless I use?” Have you then used or drank because it was your best method to relax? Sometimes we do need to relax! The good news is that progressive muscle relaxation is one effective method that can work as well (with some practice) and does not have side effects.
Progressive muscle relaxation (PMR) is over100 years old! There is strong scientific evidence of its effectiveness. It has been applied to anxiety, stress, insomnia, depression, sports performance, and other areas. Edmund Jacobson, a physician, developed the technique and wrote several books about it. You can easily find YouTube videos and other sources (such as Wikipedia) for additional details.
Here I present a quick summary. If you find it helpful you can develop both long and brief versions for yourself. PMR is highly adaptable. PMR is an opportunity to create a version or versions that could work for you in a range of situations.
The central idea is that you tighten a group of muscles for about 5-8 seconds, then relax them immediately for 20 seconds or more. In addition to tensing and relaxing muscles, you focus on the difference between how the muscles feel when tense, and when relaxed. You can relax your entire body, one set of muscles at a time.
Use common sense with PMR: Find a quiet place. Lie down, sit, or stand (but lying down on the carpet is often the simplest approach). Remember to breathe, perhaps inhaling during tension and exhaling during relaxation. Don’t tighten any muscles that would cause significant discomfort or problems for you (if necessary, consult a doctor). You could work your way down or up your body (start at the forehead or start at the toes). You could do one leg and arm at a time or do both together. You could do PMR for a few minutes, or 30 minutes or more.
You do not need to be an anatomy expert. Do things like point your toes at your face, push your heal into the floor, squeeze your butt, suck in your stomach, push your shoulders down to your hips, make a fist, open your hand wide, push your elbow into the floor, push your head back into the floor, make a huge smile, try to cover over your eyes by pulling your cheeks up and your forehead down, try to push your eyebrows to the top of your head, push your tongue into the roof of your mouth, etc.
Especially if you have had trouble with meditating, breathing, or visualization exercises, PMR might be for you. There is little difficulty following the instructions, and they can easily fill up your mind. If you get fully relaxed (and with practice you can), you will not be feeling anxious or stressed!
Liked this article? You might also be interested in: On Being a SEN Master, part 1.
