Table 3.

Jacobson’s progressive muscle-relaxation technique

Step-by-step instruction

• Gently breathe in – hold – and let go.

• Gently pull your toes up toward your knees – just a little – hold briefly – and let go. Recognize the difference.

• Press your heels into the floor – hold – and let go.

• Pull your knees together – hold briefly – now let them drift apart a little. Be aware of the new position.

• Squeeze your buttocks together – hold – now let go.

• Gently pull in your tummy muscles toward your spine – hold briefly – now let go. Feel the difference.

• Shoulders – gently pull them up toward your ears, just enough to recognise the tension – hold briefly – now let go. Recognise the new position.

• Gently press your elbows and upper arms to the sides of your body – hold for a moment – now let go.

• Hands – gently clench – hold – and let go.

• Push your head forward slightly – hold briefly – now let your head go back to a balanced position. Feel the difference.

• Grit your teeth together – hold briefly – now let your jaw sag slightly. Feel the difference.

• Lips – press together – now let go until hardly touching. Purse your lips – now let go and feel the difference.

• Press your tongue briefly to the roof of your mouth – hold – and let it drop loosely. Feel the new position. Eyes – screw them up a little – hold – and let go.

• Forehead – frown a little – hold – now let go.

Note: Adapted from Jacobson’s progressive relaxation technique. Published by Guy’s and St Thomas NHS Foundation Trust (leaflet 2926/VER2). Date published: January 2016; Review date: January 2019.121