Jacobson relaxation – step-by-step training

One of the most popular methods of reducing muscle tension is progressive relaxation training, known as Jacobson relaxation . Jacobson relaxation training involves tensing and relaxing specific muscle groups, thus releasing tension and stress. The technique has a beneficial effect on the nervous system, increases a sense of self-control, allows you to relax more physically but also increases awareness of which areas of the body are tense. With progressive relaxation techniques you will calm your anxious mind, experiencing a state of relaxation of body and mind.

Neurosis, stress

A state of muscle tension originally helps us by signaling our body to prepare for a potentially dangerous situation. Our body is then in full mobilization, which is in “fight” mode. Fortunately, most often our daily functioning is much calmer and more stable.

Why, then, do so many of us struggle with chronic tension problems. Exposure to the stressors of daily life, hectic schedules and little rest can result in increased muscle tension and have the effect as if we were in a real and perpetual state of emergency. Nervous tension in its initial stages may not be noticeable as our muscles tighten and clench. It is only when unpleasant feelings lead to muscle pain that we usually begin to seek help.

Jacobson and the fight against chronic tension

“Prevention is better than cure.” When it comes to applying relaxation techniques , this slogan has double value. Properly developed routines, repetition cause us to simply begin to experience our body, to have contact with it. Give yourself time to get to know your body, get to know it and feel it. Getting in touch with yourself has the beneficial effect of fighting stress. It’s an incredibly important skill that protects us from all sorts of overload. Autogenic training can be especially important when you are experiencing various types of emotional tension, associated with anxiety. Anxiety directly affects our body and the experience of unpleasant symptoms. It is important to remember that by using relaxation directed at lowering tension in the body, lowering blood pressure and thus lowering anxiety. Relaxation is an easy-to-learn method, this type of exercise is worth doing regularly to better manage stress and improve sleep quality.
In working on long-term tension, in addition to using relaxation techniques, it can be crucial to start therapeutic interactions – online psychotherapy.

Jacobson training step by step

This manual will guide you through a standard form of relaxation designed to reduce muscle tension. When you start exercising, keep the following points in mind: avoid exercising after a large meal, do not exercise after consuming alcohol. If you have any injuries or physical problems that may cause muscle pain, always consult your doctor before starting this type of technique.

How to perform relaxation?

1. Chest and abdomen pushed forward.
2. Breathe deeply, filling your lungs and chest with air.
3. Choose your surroundings. Minimize distractions for your senses. For example, turn off the TV and radio and use soft lighting.
4. Make yourself comfortable. Use a chair that is comfortable for you. Wear loose clothing and take off your shoes.
5. Remember to tighten your muscles gradually and slowly to avoid cramps.

• Pay attention to the difference in the muscle you feel.
• Compare the same muscle when it is tensed and relaxed.
• Feel the tension leave the muscle and your whole body fills with warmth and calmness.

Instructions – Jacobson relaxation

If you have already reserved a time and place for relaxation, try to slow down your breathing and give yourself permission to relax. Remember the right air temperature in the room. Take deep breaths that are calm and steady. When you are ready start by tensing the different muscle parts. muscle group described below. Make sure you feel tension, but not so strong that it can cause pain. Hold the muscle tension for about 5 seconds. Then relax the muscles and keep them relaxed for about 10 seconds.

Foot relaxation

1. Tense your foot, lifting your toes up toward your knee while both feet remain on the floor.
2. Take a deep breath in. Feel the tension building up in your foot and hold for 5 seconds.
3. As you exhale, say the word “relax” and slowly release the tension and relax your foot, observing the difference in sensation.
4. Repeat the procedure with the other foot.

Calf relaxation

1. Tighten the calf muscles, lifting the heel upward.
2. Take a deep breath in. Feel the tension building up in your calf and hold for 5 seconds.
3. As you exhale, say the word “relax” and slowly release the tension; relax the calf, observing the difference in sensation.
4. Repeat the procedure with the other calf.

Knee and thigh relaxation

1. Straighten your legs and tighten your thigh muscles.
2. Take a deep breath in, feel the tension building up in your thigh and hold for 5 seconds.
3. As you exhale, say the word “relax” and slowly release the tension; relax your muscles by lowering your leg to the floor.
4. Repeat the relaxation with the other knee and thigh.

Abdominal relaxation

1. Watch your abdomen rise with each inhalation and fall as you exhale.
2. Take a deep breath in and tighten your thigh muscles. Feel the tension build up and hold for 5 seconds.
3. As you exhale, say the word “relax” and slowly release the tension by slowly relaxing your abdominal muscles.

Hand relaxation

1. Clench your fist firmly for about 5 seconds.
2. Focus on the sensations coming from your hand, look at the sensations coming from your palm.
3. Take a deep breath in and as you exhale, slowly and gradually release tension, allowing your fist to open and your fingers to start moving.
4. Wait a few seconds to intensify the feeling of relaxation.
5. Repeat the procedure with the other hand.

Forearm relaxation

1. Turn your palm with the inner side up, clench your fist tightly and curl it toward your body.
2. Take a deep breath in. Feel the tension building up in your forearm and hold for 5 seconds.
3. As you exhale, say the word “relax” and release the tension in your forearm and hand, relaxing your hand.
4. Repeat the procedure with the other hand.

Biceps relaxation

1. Draw your fist toward your shoulder and tighten your biceps.
2. Take a deep breath in. Feel the tension building up in the muscle, hold for 5 seconds.
3. As you exhale, say the word “relax” and release the tension in your biceps, forearm and hand. Let the whole arm relax completely.
4. Repeat the procedure with the other biceps.

Shoulder relaxation

1. Pull your shoulder blades together.
2. Tighten your upper back muscles.
3. Take a deep breath in. Feel the tension build up and hold for 5 seconds.
4. As you exhale, say the word “relax” and release the tension, allowing your shoulder blades to return to their normal position.

Relax the jaw and facial muscles

1. Clench your teeth.
2. Tighten the muscles at the back of your jaw.
3. Raise the corners of your mouth in a tight smile.
4. Wrinkle the root of your nose and tighten your eyelids.
5. Take a deep breath in. Tense all your facial muscles, tightening them toward your center.
6. As you exhale, say the word “relax” and release the tension, slowly relax the jaw muscles and the entire face.

Forehead relaxation

1. Raise your eyebrows and tighten your forehead muscles.
2. Take a deep breath in. Feel the tension building up and hold for 5 seconds.
3. As you exhale, say the word “relax” and release the tension by relaxing your forehead muscles.

Relax the muscles of the whole body

1. Focus on the feeling of relaxation flowing from your forehead to your head:

• through the face,
• through the neck and shoulders,
• to the chest and abdomen,
• further towards the arms and hands,
• through the hips and buttocks,
• to the thighs, knees and calves,
• all the way to the ankles and feet.

Breathe deeply in silence for a few more seconds. Check to see if any residual tension remains in any area of your body. If so, let them escape. When the relaxation procedure is complete, remain seated for a few moments and slowly return to reality.

In the exercise, you don’t have to keep the same order – you can start with your head and finish with your feet. Remember to follow the relaxation on exhalation. During one training cycle, you can perform the exercise 2-3 times for each muscle part. Want to start exercising systematically? Start keeping a Jacobson relaxation journal and work on lowering your stress daily.

Journal – progressive muscle relaxation

This week’s task:

1. I am practicing progressive muscle relaxation _______razimesduring the day after _
2. Rate your level of relaxation before and after the exercise, using the following
3. Note how long the exercise took.

Relaxation scale

0 ———————————————-10

No relaxation Completely relaxed

Date	Level of relaxation before exercise	Level of relaxation after exercise	Total exercise time
2.01.2022	1	5	15 minutes