Progressive Muscle Relaxation

Here we are going to take relaxation to the next level. Progressive muscle relaxation is all about learning to identify tension in the body, and also how to release it. Our muscles naturally expand and contract, allowing us to be mobile and do all of the things in life that we enjoy. However, often times we carry stress in the form of tension in our bodies.

Relaxation techniques such as this one help us identify the tension in our bodies by teaching us to notice the difference between a contracted muscle as well as a relaxed one.

In addition, by tensing a muscle and then releasing it, you will relax that muscle. Each muscle you tense and relax will be more relaxed than prior to beginning the exercise. This is a powerful tool in triggering the relaxation response.

Why is the relaxation response important for panic attacks? It's incredibly important for dealing with and overcoming panic attacks because it helps diffuse the panic attack often times before it begins. Once you've mastered the relaxation response and can enter a state of relaxation at will, you should be much more confident in dealing with a panic attack. Imagine being able to relax during a panic attack.

Would it even be considered a panic attack at that point? Imagine experiencing the beginnings of a panic attack and then totally relaxing, no longer fearing the panic attack, but feeling normal, poised and confident, and resuming your day as usual. When this begins to occur, you will have overcome a panic attack. Not by resisting, but by acceptance, developing confidence, and relaxation.

Tools and Techniques: Progressive Muscle Relaxation

Breathe normally throughout the whole exercise. Remember to breathe! Remember that progressive muscle relaxation is about relaxing. At each step when you release the tension, be sure to relax your entire body completely (not just where you had applied the tension.) Good luck and enjoy!

• Start with your feet. Focus on your toes. Create tension in your foot muscles (similar to the way you'd make a fist with your hands.) Hold for a count of ten, then release.
• Tense your calf muscles. Hold for a count of ten, and then release.
• Tense your hamstrings. Hold for a count of ten, and release.
• Tense your glutes. Hold for a count of ten, and release.
• Tense your stomach muscles as though you were doing a sit-up. Hold for a count of ten, and release.
• Tense your pectoral muscles. Hold for a count of ten, and then release.
• Tense your fists, arms, and shoulders. Hold for a count of ten, and release.
• Open your mouth wide to loosen any tension in your jaw. Hold for a count of ten, and release.
• If you notice any other tension in your body, try to picture it dissolving. Picture yourself releasing the tension from your body. Think about what it would be like to have a relaxed body and mind.

Point of interest: We often carry a lot of tension in our jaw muscles. Experiment with what works best for you to relax and release the tension in your jaw muscle. Try opening your mouth wide and holding for a count of ten, and then returning your mouth to it's normal position. Try gently massaging your jaw muscles. Find what works best for you.

Once you have completed the exercise, go about your day as usual.

This exercise should be able to help trigger the relaxation response as well as help you notice any tension that you are carrying throughout the day. As always, speak to your doctor before beginning any new activity.

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