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Jacobson's progressive relaxation

Jacobson's progressive relaxation

Relaxation is associated with feelings of peace, energy, self-acceptance and improvement of happiness. Its function is to reduce the physical symptoms related to stress and anxiety, aims to help us feel less worried about the past and the future, in addition to teaching us to better enjoy the present time.

When we know how to relax effectively we can free ourselves from compulsive worries, self-criticism and negative thoughts, it helps us increase our concentration, and also improves sleep.

Content

  • 1 What is Jacobson's progressive relaxation
  • 2 Stages of Jacobson's progressive relaxation technique
  • 3 Jacobson's progressive relaxation example

What is Jacobson's progressive relaxation

Jacobson's progressive relaxation is a type of relaxation that focuses on the relaxation of motor skeletal muscles. And it is fundamentally based on suppressing tension in various parts of the body through a series of exercises in the tension - relaxation sense. The objective will be to achieve peace of mind at the mental and body levels.

Stages of Jacobson's progressive relaxation technique

  • Learning differentiated tension perception - relaxation of each of the muscles themselves or of the muscle groups themselves and the progressive relaxation of the entire body.
  • Learning differential relaxation, that is to say, a minimal muscular contraction necessary to carry out an act and a maintenance of the relaxation of the muscles that do not participate in the action.
  • Application at specific times, that is, learning to cope with some situations that sometimes produce muscular tensions using this technique as a prevention for it.

The purpose of the relaxation technique at hand, but to review that Jacobson discovered that by tensing and relaxing the muscles a person could eliminate tensions with that sensation, so we say that we use tension - relaxation.

Jacobson's progressive relaxation example

We present below a series of practical exercises you can do at home to relax. We also leave you a lower video to guide you in your relaxation.

The first times you put this method into practice, it is very likely that you will not be able to relax completely, since to achieve it requires some training through regular practice. If you do so, you will effectively relieve anxiety and stress as soon as you need it.

The relaxation we propose is progressive and employs sensation induction exercises in a series of muscles to achieve complete relaxation. Next you should look for a quiet place to lie or sit in the way that is as pleasant as possible. It can be a bed, an armchair or a couch. It is essential that the body is completely comfortable.

  • You are comfortably reclined, with your eyes closed, your whole body rests comfortably. Let yourself be taken a few moments by this pleasant sensation. Enjoy it.
  • Now focus your attention on your right hand. Focus on the muscles, you can clearly see all your fibers. Look at how relaxed they are, very loose, very calm ... continue concentrating on these sensations while feeling like your right hand is becoming more and more relaxed, more and more loose.
  • This relaxation extends throughout your right arm, go up to you shoulder and for you face. You start to feel a mild heat. Let the feeling invade you, let the muscles get warmer and warmer.
  • Now focus your attention on your left hand. Focus on the muscles, you can clearly see all your fibers. Look at how relaxed they are, very loose, very calm ... continue concentrating on these sensations while feeling like your right hand is becoming more and more relaxed, more and more loose.
  • This relaxation extends throughout your left arm, go up to you shoulder and for you face. You start to feel a mild heat. Let the feeling invade you, let the muscles get warmer and warmer.
  • Look now at your right foot, pay attention to the fibers of your muscles, they are very loose, relaxed, without pressure. Your right foot is increasingly calm, relaxed and hot.
  • You notice a pleasant and gentle heat that rises from the foot, passes through your right leg and reaches the hip. It is a feeling of well-being, let this pleasant sensation invade you ... notes like your foot and your leg are increasingly loose and relaxed.
  • Look now at your left foot, pay attention to the fibers of your muscles, they are very loose, relaxed, without pressure. Your right foot is increasingly calm, relaxed and hot.
  • You notice a pleasant and gentle heat that rises from the foot, passes through your left leg and reaches the hip. It is a feeling of well-being, let this pleasant sensation invade you ... notes like your foot and your leg are increasingly loose and relaxed.

Now feel completely relaxed, lazy, light, as if your body is completely soft and at the same time calm. You are serene.