We explain to you for which cases this technique is applied, and how to use it correctly.
It is a very simple technique that works, endorsed by many studies as an ideal technique to guarantee the well-being of the body and mind.
What is Jacobson’s Progressive Relaxation?
The Jacobson Relaxation technique, also known as Progressive Relaxation Therapy , is a type of therapy that is based on contracting and relaxing specific muscle groups. Dr. Edmund Jacobson invented the technique in 1929 as a way to help his patients cope with anxiety. The creator of this resource observed that relaxing the muscles could also relax the mind.
What is the technique based on?
Jacobson’s technique is based on tightening different muscle groups and then releasing the tension while maintaining the rest of the body. By focusing attention on how specific areas of the body are tensed and then relaxed, one can become aware of physical sensations.
Research shows a connection between relaxation and blood pressure , perhaps because stress is a contributing factor to high blood pressure.
Why it works and benefits for our body
The Jacobson technique is a relaxation technique that can have good health benefits. Next we will see some of them
1. Anxiety, stress and emotion
Learning to use it is very useful in managing stress and emotions in general . It acts on muscle relaxation and, consequently, on anxiety and stress that can be the cause of a long series of muscle tensions.
2. Blood pressure
Research shows a connection between relaxation and blood pressure, perhaps because stress is a contributing factor to high blood pressure. In this way, it also improves the quality of sleep as well as being a powerful tool against insomnia .
3. Dream
The Jacobson relaxation technique is also commonly used to help people with sleep difficulties . It is considered a powerful tool against insomnia, as it relaxes the body and mind just before going to sleep. It has also been seen in studies that many people improve the quality of their sleep, feeling better the next day.
3. Epilepsy
There is also evidence that the Jacobson Progressive Relaxation Technique can effectively help people with epilepsy reduce the number and frequency of seizures .
4. Meditation
Meditation and mindfulness practitioners use it to start sessions as a simple way to start relaxation therapy in order to keep the mind engaged.
5. Voice professionals
Some singing specialists or those who speak a lot in public also use the technique . Jacobson relaxation can help prevent stress and help recover from prolonged stress on the vocal cords
How is the technique applied?
Practitioners who use this technique often combine it with breathing exercises or mental imagery. A guide can talk you through the process, starting from the head or feet and working through the body.
How to start
You can practice the techniques at home using instructions from a book, a website, or you can purchase a recording that walks you through the steps. There is no need for professional advice.
Example exercise to get you started
The Jacobson Progressive Relaxation Technique is generally very simple. Next we add a small exercise that will be suitable for anyone who starts it . It is recommended to start the relaxation technique by stretching in a comfortable place without external noise.
Pies
- Bring your attention to your feet.
- Point your feet down and curl your toes down
- Squeeze your foot muscles gently, but don’t strain.
- Observe the tension for a few moments. Then return to the resting position and observe the relaxation.
- Repeat the previous step again.
- Notice the difference you feel when your muscles are tense and when they are relaxed.
- Continue tensing and relaxing the leg muscles from the foot to the abdominal area.
Abdomen
- Gently squeeze your abdominal muscles, but without much effort.
- Observe the tension for a few moments. Then release your abdomen and observe the relaxation that occurs in your body.
- Repeat the previous step again.
- Notice the difference you feel when your muscles are tense and when they are relaxed.
shoulders and neck
- Very gently, shrug your shoulders up toward your ears. Don’t strain.
- Feel the tension for a few moments, loosen your muscles, and feel the relaxation.
- Repeat the previous step again.
- Notice the difference you feel when your muscles are tense and when they are relaxed.
- Focus on your neck muscles, first tensing them and then relaxing them until you feel total relaxation in this area.
Safety: Indications and contraindications
Progressive relaxation therapy is generally safe and does not require professional guidance.
It is indicated for all anxiety disorders, phobias, some addictions and eating disorders, memory and concentration problems and psychophysical recovery. It is not indicated for people suffering from psychotic spectrum disorders, acute toxic state of psychoactive substances or musculoskeletal dyskinesia.
A useful tool to know how to relax
Jacobson’s Progressive Relaxation technique is a relaxation technique that allows us to find health. By disconnecting the body and mind from situations that cause us stress or impotence, we momentarily park all worries to focus on our being.
Focusing all our attention on this series of muscle exercises will gradually relieve us of tension. It is an excellent way to pamper our body and mind, it will allow us to face our day with more serenity or to dedicate that valuable relaxation that gives rise to a better rest.
Bibliographic references
- Jacobson, E. (1929). Progressive relaxation. Chicago: University of Chicago Press..
- Wilk, C. y Turkoski, B. (2001). Progressive muscle relaxation in cardiac rehabilitation: a pilot study. Rehabil Nurs. 26(6), 238-42.
- Wang, F., Feng, F., Vitiello, M.V., Wang, W., Benson, H., Fricchione, G.L. y Denninger, J.W. (2016). “The effect of meditative movement on sleep quality: A systematic review”. Sleep Medicine Reviews. 30, 43–52.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.
