What Is Progressive Relaxation?

Progressive relaxation (PR) is a technique that focuses on one part of your body at a time, with the goal of relaxing that part. However, this is done without creating muscular tension as is used in progressive muscle relaxation. This technique can be especially beneficial to those who find the contraction of muscles difficult, unpleasant or not medically advised. Generally, PR moves through the body in a pattern, such as from the top of the head down to the feet or vice versa.

The Distractible Mind

It is important to remind ourselves that we have not failed in using relaxation techniques if our minds become distracted. Distractibility, sometimes referred to as “the monkey mind,” is part of the human condition. An attitude of non-judgment about this common problem and then a gentle refocusing back on the relaxation activity is generally most helpful. Trying “too hard” to relax can also be an impediment to relaxation, so an attitude of just “letting go” or “letting be” is beneficial.

Using Progressive Relaxation

Nearly anyone can learn and use this simple relaxation technique. Some individuals might prefer to go through the exercise on their own, while others prefer to be guided or to use recordings.

Uses

Progressive relaxation can be used similarly to any other relaxation technique. It can easily be used to assist with sleep, stress management, anxiety or general relaxation. It is frequently used to initiate imagery or hypnosis. For more information, refer to “Guided Imagery” and “Clinical Hypnosis.”

Set up

Ideally, initial use of this and any other relaxation technique would be in a quiet setting, such as in bed before sleep. However, with practice and development of focused attention, this technique could be used in its brief or long form in any type of setting where relaxation would be of benefit.