Progressive relaxation

Progressive relaxation is a relaxation technique developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscle tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension. This technique involves tightening and relaxing of muscle groups over the legs, abdomen, chest, arms and face.

History

Edmund Jacobson developed progressive relaxation in the early 1920s as a method to control anxiety. He discovered that the tension in the muscles can reflect and influence anxiety levels. By controlling this tension, one can achieve a state of deep relaxation.

Method

The method of progressive relaxation involves tightening and then relaxing each muscle group in the body, typically starting with the lower extremities and ending with the face. The individual is instructed to pay attention to the difference between the feelings of tension and relaxation. This method is often combined with deep breathing techniques.

Applications

Progressive relaxation has been used to help control conditions such as insomnia, stress, anxiety and chronic pain. It is also used in the treatment of conditions like high blood pressure, migraine headaches, and digestive disturbances. It can also be used as a method of relaxation in general.

See also

• Autogenic training
• Biofeedback
• Deep breathing
• Meditation
• Mindfulness
• Relaxation technique
• Stress management

References

Progressive relaxation Resources
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