Progressive Muscle Relaxation
Reflection
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The practice
Progressive muscle relaxation moves through a few muscle groups, tensing each one briefly and then letting it go. Begin by noticing your activation level, then:
- Clench both hands firmly for about five seconds, then release and notice the sensation in the hands
- Curl the forearms and biceps for five seconds, then release
- Tense the thighs and calves together for five seconds, then release
- Tense the shoulders and the face together for five seconds, then release the forehead, cheeks, chin, and shoulders
- Let a sense of relaxation spread through the whole body, then check your activation level again
Tense firmly, but not to the point of pain. If a muscle group is injured or sore, skip it or use a lighter squeeze.
Why it works
The nervous system does not respond to words the way we do, but it does respond to the body. When muscles release after being tensed, the body sends a message that the moment for bracing has passed. Many people hold tension without realizing it, and contrast can make the release easier to feel.
Some people find themselves wondering whether to hold their breath while they tense. There is no single right way. Many people find it works better to keep breathing through it.
When it fits
This practice can be done almost invisibly, which makes it useful in places where other practices would draw attention. A few examples:
- Pressing the legs against a pew or chair, then releasing, during a meeting where something has stirred you up
- Clenching and releasing the hands under a table at a family dinner
- At the end of a long day of holding it together, before bed
- Before a conversation you expect to be tense
It can also be done with just one muscle group. Hands alone is often enough.