Progressive muscle relaxation is a technique developed by Edmund Jacobson. The process involves tightening and relaxing muscle groups in a systematic way. Because anxiety produces muscle tension, it was Jacobson's theory that relaxation of the muscles would reduce anxiety. As Jacobson wrote, "An anxious mind cannot exist in a relaxed body."
Why You Should Try It
The process of progressive muscle relaxation helps the tense or anxious person recognize the difference between a muscle that is tense and a muscle that is relaxed. When someone commands you to "Relax," it will not make much sense if your muscles are tense all the time, and they have been that way for so long that you do not remember how they feel relaxed.If, however, you tense a muscle as hard as you can for 5 or 10 seconds then release it, you will see the contrast between tension and relaxation immediately. To see for yourself, try it now. Make a fist and hold it as tightly as you can for 10 seconds. Focus on your hand and how it feels to you physically. After 10 seconds, release your fist. Focus on the changes you feel as the muscles release and relax.
If you continue this technique with the rest of the major muscle groups on your body, you will begin to recognize how your muscles feel when relaxed. Additionally, simply by going through the process, you will become more relaxed. If you practice this technique regularly, over time you will come to a greater feeling of relaxation after doing the exercise. You also may feel more relaxed throughout your day.
The progressive muscle relaxation technique can become a tool to use during a panic attack (or before an attack becomes full-blown). After you have practiced it regularly, it will become automatic to you. As you feel muscles become tense, you can relax them immediately. A shortened version of the technique may help you during an attack by taking your focus away from overwhelming thoughts and feelings, such as by clenching and releasing your fist and focusing on that instead.
How It Works
There is a physical reason why progressive muscle relaxation works, according to Jacobson's theory. When muscles are relaxed, they do not need as much oxygen as when they are tensed. The need for less oxygen leads to a more relaxed state for a number of reasons. First, your breathing will slow down. Second, your heart rate will slow down, and your blood pressure will go down. Third, blood that was going to those tense muscles now will go to your stomach, helping digestion. Finally, your hands and feet will become warmer. This is known as the relaxation response.Anxiety and panic attack symptoms often include fast and shallow breathing, increased heart rate, a queasy stomach, and cold hands and feet. If these symptoms are reduced or reversed, anxiety also is reduced, and a panic attack may be minimized or even avoided.
While studies have shown that progressive muscle relaxation benefits people with panic disorder, researchers are not sure why. A review by Stanford University scientists showed that people with panic disorder and generalized anxiety disorder did say they felt less anxious while using muscle relaxation therapy. Laboratory tests, however, did not show any actual changes in muscle tension and breathing rates.
The title of the review says it all: "Muscle Relaxation Therapy for Anxiety Disorders: It Works But How?" As the researchers say in the article, "better-designed studies" are necessary. In the meantime, consider progressive muscle relaxation a tool to add to your recovery bag. It may not be your "cure," but it can be a valuable self-help technique.
How to Do Progressive Muscle Relaxation
Detailed instructions for a progressive muscle relaxation exercise may be found in How to Relax at Your Desk. It is a shortened version of the exercise that you can practice in about 10 minutes right at your computer.To fully experience the benefits of progressive muscle relaxation, you will want to practice daily, probably setting aside 15-20 minutes. (It will go a little faster once you've mastered it.) You will need a quiet room with a comfortable spot where you may sit or lie down.
You'll want to begin with some deep breathing: breathe in through your nose while counting to five; hold for a count of five; and breathe out through your mouth for a count of five. Do this several times. A longer version of this breathing exercise may be found at How to Breathe the Right Way.
After breathing deeply for a little while, begin tensing and releasing muscles and muscle groups. Some people start with feet and work their way up; others start with facial muscles and work downwards. Tense and release for the same amount of time with each muscle or muscle group, usually about 10 seconds. Be sure to focus on the muscles you are using and try to clear your mind.
The muscles you want to tense and release are: feet, legs, abdominal, arms, hands, chest, upper back, shoulders, neck, and face. You may break this down further by doing one foot at a time, one calf, one thigh, one upper arm, one forearm, and so on.
After working through the muscles, focus on your breathing again and notice the feelings in your body. Pay attention to the differences you feel now compared to before you began the exercise. Stay still and quiet for a short while.
Sources:
Conrad, Ansgar, and Walton T. Roth. "Muscle Relaxation Therapy for Anxiety Disorders: It Works But How?" Journal of Anxiety Disorders 21.3(2007):243-264.
Jacobson, Edmund. Progressive Relaxation. Chicago: University of Chicago Press, 1938.
