Muscle Relaxation
In this technique, you will push away anxious thoughts and feelings by focusing on your muscles. For example, at one point (via the audio link above), I’ll tell you to make a fist with your hands and bend in at the wrists. Whenever you do a tension move, I want you to do it hard enough that it hurts a little. If you do it that hard, it should be strong enough that you can focus on it. After a few seconds, I’ll tell you to release the tension very slowly and focus the muscles as they relax.
We’ll start with your hands, your arms, your feet, your legs… moving through your body. I’ll count from one to five and ask you to become even more relaxed. Then I’ll also ask you to breathe through your diaphragm or abdomen, and say the word ”Relax” silently in your head every time you exhale. During that minute, the distraction will be focusing on this breathing and remembering to say the word “Relax”. Click on the tab below for instructions on how to do abdominal breathing.
I’ll try to be clear about how to do each tension move in the relaxation audio, but if a move doesn’t seem clear to you, just give it your best shot. Any tension move that uses the corresponding part of your body will work just fine. Also, skip any part of your body that is already in pain or causes you anxiety.
How to do Abdominal Breathing
Abdominal (or diaphragmatic) breathing is the type of breathing that is used in singing and yoga. To see how to do it, put one hand on your chest and one hand on your stomach. Normally when we breathe, both hands move. But I want you to breathe in such a way that only your stomach moves. To do that, expand your belly when you breathe in, and suck in your belly when you breathe out. This is a counter-intuitive/unnatural way of breathing. It’s a better distraction because you have to focus on it. Try it a few times now. Expand your stomach as you breathe in, then suck in your stomach as you breathe out.
Transcript of the Muscle Relaxation audio
Get into a comfortable position, close your eyes and just sit quietly for a few seconds.
Build up the tension in your lower arms by making fists with your hands and bending your wrists in towards your body. Focus on the tension in that part of your body. (10 second pause) Now very slowly release the tension. Focus on the feelings of relaxation. (12 second pause)
Build up the tension in your upper arms by squeezing your elbows back and in against your sides. Focus on the symptoms of tension. (10 second pause) Now very slowly, release the arms, and focus on the difference in sensations. (12 second pause)
Build up the tension in the lower legs by flexing your feet and toes up as high as possible. Focus on the tension in that part of your body. (12 second pause) Now very gradually, release the tension, and feel the difference in the muscles as they gradually relax. (15 second pause)
Build up the tension in the upper legs by squeezing your knees together and lifting your legs off the chair. Focus on the tightness. (12 second pause) Now very slowly, release the tension. Focus on the feelings of relaxation. (15 second pause)
Build up the tension in your abdomen by sucking your stomach in very tightly. Focus on the tightness in that part of your body. (12 second pause) Now very slowly, let the abdomen go. Feel the sense of warmth circulating across your abdomen. (15 second pause)
Build up the tension in your shoulders by imagining your shoulders are on strings and being pulled up towards your ears. Feel the tension in that part of your body. (12 second pause) Now very slowly, let the shoulders droop down, and focus on the gradual release from tension. (15 second pause)
Build up the tension in your neck by pulling your back against the chair and pulling your chin down towards your chest. Focus on the stretching in the back of your neck. (12 second pause) Now very slowly, release the tension, and focus on the relaxation. (15 second pause)
Build up the tension around your mouth and jaw by clenching your teeth together and forcing the corners of your mouth back into a forced smile. Focus on the tightness. (12 second pause) Now very slowly, release the tightness, and focus on the difference in sensations. (15 second pause)
Build up the tension around your eyes by squeezing your eyes tightly together. (12 second pause) Now very slowly release. Let the tension disappear, and feel the difference as the muscles relax. (15 second pause)
Build up the tension across the lower forehead by frowning and pulling your eyebrows down and toward the center. Focus on the tension. (12 second pause). Now very slowly, release the tension, and focus on the difference in sensations. (15 second pause)
Build up the tension in the upper forehead by raising your eyebrows up as high as possible. (12 second pause) Now slowly, relax and focus on the feelings of relaxation. (15 second pause)
Now your whole body is feeling comfortable and relaxed. Counting from one to five, feel yourself becoming even more relaxed: One, let all the tension leave your body; two, sinking further and further into relaxation; three, feeling more and more relaxed; four, feeling very relaxed; five, feeling deeply relaxed.
As you spend a few minutes in this relaxed state, think about your breathing. Feel the cool air as you breathe in and the warm air as you breathe out. Your breathing is slow and regular and through your abdomen. Every time you breathe out, think to yourself the word “relax” -- relax, feeling comfortable and relaxed. (1 minute pause)
Now counting backward from five to one, gradually feel yourself becoming more alert and awake: Five, feeling more awake; four, coming out of the relaxation; three, feeling more alert; two, sitting up; one, open your eyes.
Try the Muscle Relaxation technique now via the audio link at the top of this page.
OK, I tried it!
What happened? If you feel more relaxed, then the technique worked for you. If you feel more anxious (or no change), try another technique instead. If only one or two particular moves made you anxious, you can also try skipping those the next time you try it.
When should I use Muscle Relaxation?
If Muscle Relaxation helps you feel calmer, keep in mind that the point of the technique is not the full tape. The tape is just training. The point of the technique is to do it "on-the-fly" throughout the day, but just one or two moves. Most of my patients make a fist, pull up their ankles, or tighten their stomachs because they can feel those really well and they can do it in front of people without them even noticing (just, for example, keep your fists down near your waist as you squeeze them).
So, whenever you start feeling anxious, I want you to say "I'm going to focus on my fist instead," or maybe on a series of moves like your fist then your ankle then a few breaths. After a minute or two of focusing on your muscles, then engage in an "American-style" distraction such as work, chores, exercise, or reading a book etc.