ACS: Progressive Breathing

Chapter 4: Progressive Relaxation

• Goals of Chapter:

  • Distinguish between tense and relaxed muscles.

  • Progressively relax all of the muscles of your body.

  • Relax quickly in stressful situations.

The Nature of Stress and Relaxation

• Physiological Connection:

  • You cannot experience feelings of warm well-being while undergoing psychological stress.

  • Progressive relaxation has physiological effects:

    • Reduces pulse rate.

    • Lowers blood pressure.

    • Decreases startle reflex.

    • Reduces perspiration.

    • Slows respiration rates.

• Historical Context:

  • Edmund Jacobson (1929) originated the concept of progressive relaxation.

    • His book "Progressive Relaxation" introduced this technique emphasizing that it requires no imagination, willpower, or suggestion.

  • Jacobson's theory posits:

    • Body reacts to anxiety-inducing thoughts with muscle tension.

    • This tension exacerbates subjective feelings of anxiety.

  • Outcome of Mastery:

    • Deep muscle relaxation can serve as an anti-anxiety measure.

  • Joseph Wolpe (1958) improved upon Jacobson’s method, creating a shorter technique utilizing verbal suggestions for relaxation, integrating it into phobia treatment.

    • Enhanced clients’ abilities to cope with anxiety-inducing situations.

Effectiveness of Progressive Relaxation

• Benefits:

  • Effective for treating:

    • Muscle tension.

    • Anxiety.

    • Depression.

    • Fatigue.

    • Insomnia.

    • Neck and back pain.

    • High blood pressure.

    • Phobias.

    • Stuttering.

• Time to Mastery:

  • Typically achievable within one to two weeks, requiring two fifteen-minute sessions per day.

Instructions for Practice

• Identifying Tension:

  • Many individuals are unaware of which muscles are chronically tense.

  • Focus on tension sensations in one muscle group at a time, followed by relaxation sensations.

  • Progressively transition through muscle groups within the body.

  • Position for Practice:

    • Can be performed lying down or seated.

  • Timing for Tensing and Relaxing:

    • Each muscle group is tensed for 5 to 7 seconds, then relaxed for 20 to 30 seconds.

    • These durations are guidelines and can be adjusted as necessary.

  • Repetition:

    • At least one round is recommended, particularly for challenging muscle groups.

    • Use of professional recordings may enhance the practice experience.

Levels of Tensing

• Three Basic Levels of Tensing:

  1. Active Tensing:

     • Tense a muscle group as tightly as possible without pain.

     • Observe sensations during both tension and relaxation phases.

     • Recommended for first-time practitioners to identify chronic tension areas.

     • Example metaphor: Like setting down heavy bags you've been holding.

  2. Threshold Tensing:

     • Involves slight tension in a muscle group that is barely noticeable.

     • Useful for those with injuries or those who experience significant tension.

     • Considered less invasive and requiring less effort.

  3. Passive Tensing:

     • Notice existing tension without forcefully tensing the muscles.

     • Can help deepen relaxation following rounds of active or threshold tensing.

Verbal Suggestions During Relaxation

• Helpful verbal cues to use include:

  • "Let go of the tension."

  • "Calm and rested."

  • "Relax and smooth out the muscles."

  • "Let the tension dissolve away."

  • "Let go more and more."

  • "Deeper and deeper."

Basic Procedure for Progressive Relaxation

• Initial Setup:

  • Comfortable position in a quiet, uninterrupted space.

  • Consider loosening clothing and removing shoes.

  • Begin with slow, deep breaths.

• Step-by-Step Instructions (Simplified):

  1. Clench fists and bend wrists, then relax and notice differences.

  2. Bend elbows, tense biceps, relax and observe.

  3. Tense forehead and scalp, then relax.

  4. Tense jaw, tongue, and neck, then allow relaxation.

  5. Shift tension progressively down to arms, stomach, back, legs, and feet.

• Final Phase:

  • Focus on the overall state of relaxation across the body, continuing breathing slowly and deeply.

Shorthand Procedure for Quick Relaxation

• Technique for Speed:

  • Tense and relax whole muscle groups simultaneously, repeating each at least once.

• Activities include:

  1. Tighten fists, biceps, and forearms. Relax.

  2. Move head around neck. Relax.

  3. Wrinkle face muscles. Relax.

  4. Tighten and release leg and buttock muscles. Relax.

Special Considerations

• Recording Tips:

  • Pause for muscle tensing and relaxing during recordings.

• General Cautions:

  1. Regular practice improves speeds and depth of relaxation.

  2. Be cautious with neck and back to avoid injuries.

  3. Avoid gradual tension release; let muscles relax instantly.

  4. After mastering techniques, use shortened versions throughout the day.

Further Reading

• Bernstein, D. A., Borkovec, T. D., & Hazlett-Stevens, H. (2000). New Directions in Progressive Relaxation.

• Jacobson, E. (1974). Progressive Relaxation.

• Wolpe, J. (1958). Psychotherapy by Reciprocal Inhibition.