Jacobson’s Progressive Muscle Relaxation from Behaviour Therapy

Progressive muscle relaxation (or PMR) is a technique for reducing anxiety by alternately tensing and relaxing the muscles. It was developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscle tension accompanies anxiety, It is based on the scientific fact that mind and body are inter-related. When mind has some issues, body reacts accordingly and vice versa. Thus to relax mind, PMR relaxes the body.
It is based on the scientific fact that mind and body are inter-related. When mind has some issues, body reacts accordingly and vice versa. Thus to relax mind, PMR relaxes the body.
Jacobson says, “In a relaxed body, mind cannot be anxious” This is a technique where body parts are being tensed and relaxed.
The relaxation out of this procedure is more because the body parts tend to relax more after the tension for a specific period of time.
The mental component focuses on the difference between the feelings of the tension and relaxation. People are told to simply focus on the feelings of the tensed muscle. Because of the feelings of warmth and heaviness are felt in the relaxed muscle after it is tensed, a mental relaxation is felt as a result. With practice, people learn how to effectively relax and deter anxiety.
Jacobson trained his clients to voluntarily relax certain muscles in their body in order to reduce anxiety symptoms. He also found that the relaxation procedure is effective against ulcers, insomnia, and hypertension.
The technique has also been proven effective in reducing acute anxiety and anger management.

Instructions of JPMR:

Loosen all the things that are tightening your body. Let it be shoes, watch or belt. Sit in a relaxed position.

I will give you instructions. Please follow them. When I say tighten your body parts, tighten them and when I ask you to relax, please relax. You don’t have to nod your heads or respond. Just do whatever I say. When I tell you to tighten your fingers, tighten them like this. Eyes, like this, Jaws, like this.

Close your eyes (optional), breathe in and breathe out. Slowly breathe in and slowly breathe out. When you breathe-in, your stomach has to come out and when breathe out, it should go in. Just concentrate on your breathing for the next 3 min. I will take care of the timing.

Tighten your palm with fingers. Do not hold your breath. Have normal breathing. (8 sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Keep your hands on your shoulders and press harder. Do not hold your breath. Have normal breathing. (8 sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Stretch your hands down. Do not hold your breath. Have normal breathing. (8 sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Close your eyes tightly as much as possible. (8 Sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Tighten your jaws as much as possible. (8 Sec) Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Press your head on the bed as much as possible. (If sitting position, leave this step) (8 Sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Inhale as much as possible and now hold your breath. (8 Sec) Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
Pull your stomach inside and hold it. (8 Sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times.
If sitting position, place your toe on the floor/If lying down position, press your legs on the bed (8 Sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times. (8 Sec)
Now we are going to all the steps together, tighten your fingers, eyes, jaws, head, hold your breath, pull your stomach inside and press your toes on the floor. (8 Sec). Slowly release it and feel the relaxed state. Relax… Relax.. Relax. Have a relaxing deep breath. (16 sec) – 2 times

Now your body is completely relaxed and your mind is also relaxed. Enjoy this relaxed state. Concentrate on your body. If you are disturbed by any thoughts, just take a deep breath and try to concentrate on your body. For the next 3 minutes, do not move your body parts until I say. Enjoy this relaxation for the next 3 minutes.

After 3 minutes – Slowly move your fingers, slowly move hands, legs, head, whole body and gently open your eyes.