JPMR – A RELAXATION THERAPY FOR ANXIETY
INTRODUCTION:
You are aware that anxiety creates tension in the body, resulting in tightness felt in body parts like limbs, neck, jaw, chest and abdominal muscles. JPMR is a simple technique to reduce this anxiety by consciously “Creating tension” by activating muscle groups for a brief time and “Letting go off the tension” to make oneself appreciate that anxiety can thus be relieved without the side effects of medications.
JPMR or PMR is a technique was developed by Dr Edmund Jacobson in the early 1930s. It is practised by alternately tensing and relaxing different muscle groups in a lying down posture. This brings in an effective relief from anxiety. It is useful in treating neck pain, tension headaches, migraines, backache and insomnia.
For effectively practising, it is advisable to start with a guided protocol. And when the same is recorded in your own voice, it creates more personal and sense of control and allowing better focus over the relaxation process.RECORD THE FOLLOWING INSTRUCTIONS (STEP-BY-STEP) IN YOUR VOICE.
“Your Name” lay down relaxed on the bed or mat and make yourself comfortable.
Take a deep breath, breathing in through the nose, fill in the chest and the abdomen. Hold the breath for 05, 04, 03, 02, 01 counts, then slowly breathe through the mouth and feel the stomach fall back. Now, repeat breathing two more times. Then continue to breathe normally. Now, “Your Name” start the relaxation process with:
Relaxing Arms and Hands
• Lift forearms, bend elbows, and clench the fists.
• Slightly raise both arms.• Notice the tension building in hands and arms.
• Hold on to the tension for 05, 04, 03, 02, 01 seconds.
• Now slowly release the clench and “let go” the tension.
• Lower arms gently and let them rest completely.
• Realise the tension going away, making the limbs feel relaxed.
• Now progress to the next group of muscles.
Relaxing Shoulders and the Neck
• Lift the shoulders towards the ears and hold.
• Feel the tension in the shoulders, and neck, and that may be felt on the chest.
• Hold on the position for 05, 04, 03, 02, 01 seconds.• Gradually and slowly ease the shoulders and “let go” the tension.
• Feel the relaxation spread to the neck and chest.
• Move on to face and head.
Relaxing Face and Head
• Tighten facial muscles by clenching teeth and scrunching eyes.
• Press the tongue against the roof of the mouth to feel the tension in the throat.
• Hold for 05, 04, 03, 02, 01 seconds.• Release each muscle group gradually and slowly.
• Feel ease and relaxation spreading across face and head as tension is let go.
Relaxing the Back
• Gently arch the back to create tension.• Recognise the points that come in contact with the bed or mat.
• Hold on the position for 05, 04, 03, 02, 01 seconds.
• Now relax, allowing the back to sink comfortably onto the bed.
• Ease and feel the body becoming heavier as the tension fades off.
Relaxing the Stomach
• Pull the stomach in tightly.• Notice how the breathing shifts to the chest.
• Hold the tension for 05, 04, 03, 02, 01 seconds.
• Now release the tension with slow exhalation
• Feeling the difference between tightness and relaxation.
• Now push the stomach out as if bracing for a push.
• Now, hold the tension briefly and then let go off.
• Feel the stomach relaxing as the tension eases.
Relaxing the Legs and Feet
• Point the toes upward and hold for 05, 04, 03, 02, 01 seconds.• Feel the tension in the legs and thighs.
• Then point the toes downward and again hold for 05, 04, 03, 02, 01 seconds.
• Notice the tightness in the feet and calves.
• Repeat the same for a few times, then relax completely.
• Let the legs and feet rest.
• Feel the lower limbs relaxing as the tension is let go.
Relaxing the whole body
• Now tighten the whole body from head to toes.• Maintain the tension for 05, 04, 03, 02, 01 seconds, holding your breath.
• Now release the tension slowly feeling the
Completion of relaxation
• Remain still for a few moments before opening your eyes.
• Stretch gently and, if lying down, roll onto your side before getting up.
• Practice this relaxation technique once or twice a day.
• Over time, you’ll be able to use this technique anytime to manage anxiety.When the above procedure is recorded in your voice and ready, prepare for practice:
Ø Find a quiet and comfortable space free from distractions.
Ø Lie down is most preferred as relaxation is best achieved.
Ø If not possible to lay down sit comfortably as relaxed as possible.
Ø Close your eyes to focus inward. Take slow, deep breaths.
Ø Inhale through your nose, hold for a few seconds and exhale slowly. Concentrate on your breath to increase focus.
Ø Now follow the Step-By-Step procedure as per the recording over 20-25 minutes.
Ø On completion, slowly take a few deep breaths and open your eyes.
Ø Gradually return to your normal activities with a sense of relaxation.
Regular practice:
Ø Consistent practice is key to achieving the maximum benefits of JPMR from anxiety.
Ø With gradual experience and understanding of the technique, relaxation can be achieved in the body even without creating tension.
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