Basic Progressive Relaxation Guide
Donald Robertson (2000)

Progressive Relaxation is a simple, and influential, method of systematic deep muscle relaxation intended, amongst other things, to counteract the effects of stress and anxiety. In 1929 the Chicago physician Edmund Jacobson published the book Progressive Relaxation. In it he describes a method by which awareness of muscle tension can be heightened. Biofeedback research shows that most people tend to underestimate the depth of muscle relaxation which they can attain. Jacobson’s original method places emphasis on a slow, disciplined development of muscle tension awareness providing a powerful weapon against stress symptoms.

The basic procedure is best practised lying down but can be performed seated. By going through groups of muscles in turn, tensing them for a few seconds, and very gradually releasing the tension, deeper than normal levels of muscle relaxation can be attained. As well as deepening physical relaxation and heightening our awareness of areas and levels of tension, this technique seems to elicit the ‘relaxation response’ and effect a more general state of mental calm and physical relaxation. The basic procedure may take a few attempts to get used to but once it is mastered the muscles can be relaxed more rapidly providing an ideal basis for other relaxation techniques, such as visualisation or self-hypnosis.

Basic Procedure

1. Remove your shoes if possible and make sure you will not be disturbed. Get in a comfortable position and close your eyes, taking a few moments to focus on your breathing and beginning to relax.

2. Tightly clench your right fist for about five seconds. Focus on the sensations in your hand and study the feelings of muscular tension. Release the tension very slowly and gradually paying close attention to the different sensations. (You may find it helps to say to yourself "let go…" as you relax.) Take a few moments to allow the feelings of relaxation to develop. Focus on the contrast, try to feel just how different the sensations of deep relaxation are. Repeat this, and each of the following steps, between three and five times, trying to relax more deeply each time.

3. Repeat the same exercise with your left hand.

4. Now clench your fist and tense the whole of your right arm, lifting it a few inches off the ground if you are lying down. Wait about five seconds and allow your arm to slowly sink down, limp, heavy and relaxed. Again, taking a few moments to become aware of the feelings of relaxation before repeating.

5. Repeat with your left arm.

6. Repeat the same exercise, this time tensing both arms at the same time.

7. Now, hunch your shoulders up and tense the muscles of your neck. Again, wait a few seconds before gradually releasing the tension, and repeat three to five times.

8. Turning your attention to you legs, flex your right foot and tense the muscles of your right leg, if you are lying down you can lift it off the ground a few inches. After a few seconds slowly allow your muscles to go limp and slack and, again, take a moment to enjoy the feelings of deepening relaxation.

9. Repeat for your left leg.

10. Now, repeat the same exercise, but this time tensing both legs at once.

11. Now, turning your attention to the muscles of your face and head, where stress often finds expression in physical tension. Screw up your face as tightly as you can, clench your jaw, furrow your brow and squeeze your eyes shut. Again, after a few seconds, release all of the tension allowing the muscles of your face and scalp to gradually become smooth and relaxed.

12. This time press your tongue against the roof of your mouth and purse your lips into an "O" shape. Relax and release the tension. When you relax your facial muscles you will probably find that your lips become slightly parted. Your eyes may also water slightly.

13. Take a deep breath, breathing from your abdomen, and hold it for about ten seconds before exhaling completely. Focus on the feelings of tension in your chest as you hold your breath, and the contrasting feelings of deepening relaxation as you let the breath out. Repeat three to five times.

14. Your whole body should be thoroughly relaxed now, but take a few moments to empty your mind and to allow the feelings of relaxation to spread throughout your body. Mentally scan your body for any remaining tension, or any tension that has crept back into the muscles, and allow yourself to let go of it.

15. You will probably find that your mind has become very calm and quiet as a result of the physical relaxation. If your mind is still active, however, try counting down from one hundred. Imagine that with each number you count your tongue is becoming more deeply relaxed and your mental voice is becoming fainter, and more lethargic, twice as tired and relaxed. Try to reach a state where your mental voice is to feeble to continue counting, leaving your mind calm, quiet and free from internal dialogue.