Deep Muscle Relaxation
Relaxation is a skill and has to be learned, as with any other skill.
You need to choose a quiet, warm, comfortable place where you will not be disturbed. You may wish to use some music you find relaxing to help you.
Choose a time of day when you are going to feel most relaxed to begin to practice this exercise, so that as your skill grows, you will be able to use it in situations where you begin to feel tense and anxious.
To Begin
Lie down, or if you prefer sitting, then you should choose a padded chair that is high enough to support your neck, pushing your bottom well to the back to ensure your back is well-supported, with arms lying on the arm rests. Straight, high-backed dining type chairs are best avoided. Your feet should rest comfortably on the floor.
Get comfortable, loosening any tight clothing, i.e. Belts, etc.
Close your eyes.
Check your shoulders are not hunched by pulling them down towards your feet. You should feel the difference.
Concentrate on your breathing for a few minutes, breathing slowly, calmly and regularly: in two three, out two three. You can say the words “Calm”, or “Relax” to yourself as you breathe out. When you feel your breathing is slow and relaxed, you are ready to start.
This exercise will take you through different muscle groups, teaching you firstly to tense, then relax. You should breathe in when tensing, and breathe out when relaxing. It is helpful to use the same order as you work through the muscle groups each time you do the exercise.
Begin with your hands.
HANDS - Clench one hand. Think about the tension it produces in the muscles of your hand and forearm. Study the tension for a few seconds and then relax your hand. Notice the difference between the tension and the relaxation. You might notice a small amount of tingling – this is the relaxation beginning to develop. Now try the other hand.
Each time you relax a group of muscles, think how they feel when they're relaxed. Don't TRY to relax - just let go of the tension, and the result is relaxation. Allow your muscles to relax as much as they can. Think about the difference in the way they feel when they are relaxed and when they are tense.
Now try tensing and relaxing the muscle groups outlined below. Tense them for a few seconds then relax them, letting go of the tension as much as possible.
ARMS – bend your elbows and tense your arms. Feel the tension especially in your upper arms. Hold a few seconds, and relax.
NECK – press your head gently back into the high back chair or down onto the pillow if you are lying on the bed. Feel the tension. Then bring it back forward into a comfortable position if in a chair or release the pressing down movement if on a bed and feel the softness of your muscles.
FACE – here we are going to concentrate on the muscles in your forehead and jaw. First lower your eyebrows in a frown and hold for a few seconds, now relax your forehead and your eyebrows will gently come back up again.
Next clench your jaw, hold for a few seconds and then relax. Remember to consciously notice the different feeling between tension and relaxation.
CHEST – now take a deep breath, hold it for a few seconds, notice the tension, and relax. Let your breath return to slow, calm, regular breathing.
STOMACH – tense your stomach muscles as tight as you can, hold for a few seconds, and relax.
BUTTOCKS – squeeze your buttocks together, hold for a few seconds, and relax.
LEGS – if lying down, straighten your legs and bend your feet towards your face. Feel the tension running up the back of your calves and thighs. Relax and wiggle your toes. If sitting, straighten your legs by lifting them slightly off the floor and bend feet towards your face, hold a few seconds, and relax.
In order to gain this new skill it is important to try and practice it every day.
Don't TRY to relax – just let it happen by releasing the tension.
