Progressive Muscle Relaxation Technique (PMR)
In 1938, a doctor named Edmund Jacobson discovered that a muscle could become deeply relaxed by tensing it first for a few seconds before releasing it. He found this process of tension then release of certain muscle groups relieved many conditions, from high blood pressure to ulcers to anxiety.
The benefits of relaxation come from the ‘relaxation response’, which is the opposite response to ‘fight-or-flight’. Rather than surging with adrenaline and other response hormones as it does when stressed, during the relaxation response, the body finds its way back to its best state for healing and regeneration. (This is one of the reasons why sleep is so essential.)
When Dr. Jacobson first published his book Progressive Relaxation, he included a series of 200 different exercises that took practitioners months to complete! Since then, his work has been abbreviated, but the effectiveness has remained the same.
General Guidelines for PMR
The PMR technique takes about 20 minutes. Practice once a day for best results.
Find a quiet place without distraction. Make sure your phone is silenced, and let your family or roommates know you would like not to be disturbed.
Try incorporating PMR into your daily routine; maybe first thing in the morning, or just before you go to bed.
Similar to swimming, wait 30 minutes after eating before practicing.
Make sure you are comfortable. Use blankets and pillows to help you feel supported. If lying down, try putting a pillow underneath your knees.
Wear comfy clothes. You can use an eye mask, or simply close your eyes. Use aromatherapy oils, incense, or candles, as long as there is no risk of accidental fire or damage.
Make the decision not to worry about anything. Permit yourself to put aside any concerns you may have about school, dance, work, family, friends - allow your peace of mind to take priority for the next 20 minutes.
Don’t feel the need to force anything to happen, or judge yourself on your technique. This activity is not a performance. ☺️
A few more notes
When you tense your muscles, try not to strain too hard. Think of it as a squeeze rather than a grip. You will need to squeeze for 8 seconds.
Try not to hold your breath.
Concentrate on what is happening. Try to visualize the muscle group you are tensing.
When you release, do it quickly, like you are ‘dropping’ the muscles, and then sink into the relaxation. Allow the relaxation to last for 20 seconds before moving onto the next group of muscles.
The programme suggests tensing and relaxing each muscle group once, but if particular areas feel especially tight, you can work with them up to two more times. Wait 20 seconds after each cycle.
A script for PMR is detailed here. You may want to read through and become familiar with the sequence before you start.
It is best not to have to read while going through your practice. If you feel comfortable with a friend or family member reading for you, that’s great! (You can also be the reader for them if you’d like to share).
Or, use the ↓ audio link ↓