Relaxation techniques

JACOBSON TRAINING

A simple and effective relaxation method is Jacobson training (also known as the Jacobson method). It involves learning to relax all parts of the body by alternately tensing and relaxing specific muscle groups.

Jacobson’s training involves tensing and relaxing the muscles of the hands, relaxing (also through light tensing and relaxing) the muscles of the head and face, the tongue, the shoulder muscles, then the back and abdominal muscles, and finally the muscles of the fingers and toes. Traditionally, therefore, Jacobson’s training is divided into 6 parts—we start by learning to relax the muscles of the hands and legs, and end by learning to relax the fingers.

An example of applying the Jacobson method:

• Clench both fists — notice the tension in your hands and forearms — relax.
• Touch your shoulders with your fingers and raise your arms — notice the tension in your biceps and arms — relax.
• Shrug your shoulders, raising them as high as possible — notice the tension in your shoulders — relax.
• Furrow your brow — notice the tension in your forehead and around your eyes — relax.
• Squeeze your eyelids shut — notice the tension — relax your muscles with your eyes slightly closed.
• Press your tongue against the roof of your mouth — notice the tension in your mouth — relax.
• Clench your teeth — notice the tension in your mouth and jaw — relax.
• Tilt your head back — notice the tension in your neck and upper back — rest.
• Lower your head, press your chin to your chest — notice the tension in your neck and shoulders — relax.
• Arch your back away from the chair’s backrest and pull your shoulders back — notice the tension in your back and shoulders — relax.
• Take a deep breath and hold it — notice the tension in your chest and back — relax.
• Take two deep breaths, hold, and exhale — notice that your breathing becomes slower and calmer — rest.
• Pull your abdomen in, trying to press it against your spine — notice the feeling of tension in your abdomen — relax, breathe regularly.
• Tense your abdominal muscles — notice the tension in your abdomen — rest.
• Tighten your buttocks so that you lift yourself slightly off the ground — notice the tension — rest.
• Tighten your thighs while straightening your legs — notice the tension — rest.
• Point your toes upward, toward your face — notice the tension in your feet and calves — rest.
• Curl your toes as if you wanted to bury them in the sand — notice the tension in the balls of your feet — rest.

Another variation of the training is to work on selected body parts for a while until we learn to relax them. Then we move on to the next areas, which we practice with for a while. For example, we work with the muscles of the arms (forearm and upper arm muscles): we tense this area of the body and observe the sensations when the arm muscles are tense, and then we relax all the muscles in this area and observe the sensations we have when the muscles are relaxed. In this way, we develop an awareness of what it means (what the sensation is) for a given area to be relaxed.

We perform this alternating tensing and relaxing several times during the formal exercise, and then repeat similar exercises in everyday life. For example, while walking on the sidewalk, riding the bus, watching TV, or listening to music or a lecture—we tense the muscles of our hand for a moment—we observe the sensations during this tension, and then we completely relax the muscles in that area and again observe the sensations when the muscles are relaxed.

Thanks to this, we reach a stage where we can deeply relax the muscles of our hands in any situation. Then we can continue with similar exercises for the leg muscles for a while. Next, we practice this way with the facial muscles, then the tongue, then the back and abdomen, and finally the fingers and toes.

A free recording of the Jacobson training is available at relaksacja.pl

A helpful recording with a different version of the training is available at emocje.pro

AUTOGENIC TRAINING ACCORDING TO SCHULTZ

This technique may be controversial due to the time of its origin and the use of hypnotic interventions.

Over half a century ago, Johannes Heinrich Schultz (1884–1970) introduced autogenic training into therapy (from the Greek auto, “self,” and genesis, “origin”). This scholar was a dermatologist by training and only later became interested in neurology and psychotherapy.

Schultz arrived at autogenic training through hypnosis. While working at the Institute of Hypnosis in Wrocław, he noticed that hypnotized subjects consistently experienced two typical states: heaviness and warmth in various parts of the body, which he interpreted as the beginning of a “switch” in the autonomic nervous system. From earlier work by his colleagues, Schultz knew that such a switch could be initiated by the patient themselves. This provided him with the basis for developing the autogenic training (AT) method.

Basic positions in AT

In AT, essentially any position in which the body can relax is permitted. Some AT practitioners, for example, choose the position in which they usually fall asleep. Once you have decided on a particular position, you should always use it; otherwise, success in the exercise will be slow to come. In practice, three basic positions have proven effective:

Most practitioners prefer the supine position, in which the relaxed body rests comfortably on a firm surface, with the head slightly elevated on a pillow. The arms are slightly bent at the elbows, the hands rest loosely by the thighs, and the toes point slightly outward. Sometimes this position causes discomfort in the back or chest, especially for people with spinal conditions (lordosis). In such cases, additional pillows or blankets are needed to place under the back, knees, or lower back to ensure comfort.

For the passive sitting position, a chair with a high backrest to support the head and armrests on the sides is needed so that the arms can rest freely on them. The legs, slightly apart, rest on the floor; one should never cross one leg over the other.

In classes, participants generally practice in the active sitting position. It is also known as the “coachman’s position,” because in the past, coachmen used to sit in this relaxed position on the box seat. First, we straighten up and stretch the spine, then we lean forward freely. It is important not to compress the abdomen, which is especially important for overweight individuals. The arms, slightly bent at the elbows, rest flat on the thighs and should not touch, as this is distracting. The legs are slightly apart. The head hangs loosely forward, the jaw is lowered, but the mouth should not be opened.

As a rule, AT practitioners always close their eyes, regardless of the position in which they are practicing.

Basic AT Exercises

Basic AT training consists of six exercises. Beginners perform it three times a day if possible, and at least twice—preferably in the morning, immediately after waking up, and in the evening before falling asleep—and once more during the day, for example during lunch break or right after work.

The phrases associated with the exercise are generally recalled only in one’s mind, without speaking them aloud. Only if the desired result is not achieved should one try to whisper them quietly or record them on a cassette and play them back so that they are barely audible.

Beginners do not immediately succeed in fully concentrating on the phrases. Other thoughts often arise, but you should not dwell on them; instead, persistently return to the AT phrases and start over from the beginning if you have become very distracted. If the practice occasionally fails completely, you can repeat the phrases purely mechanically or pause the exercise and return to it later (but try not to skip it if possible). As you gain practice, distractions will become increasingly rare, as the activity becomes more automatic.

The basic program consists of six exercises, which take a total of twelve weeks. At the beginning and after every six repetitions, the formula of calm is always recited; at the end, the state achieved during the training is recalled.

The Calming Formula

This formula was incorporated into the training by Prof. Schultz as a “reminder of the exercise’s purpose.” It goes: I am completely calm.

The training begins with a very decisive, single invocation of this suggestion; to enhance its effect, one may take a deep breath. As the training continues, this calming formula is repeated once after every six repetitions of the other phrases.

The Reversal Formula

By imagining a sense of heaviness, warmth, and a cool forehead, objectively measurable physical changes are induced. These are primarily triggered by the autonomic nervous system, which operates independently of our will, altering blood flow and muscle tension in such a way that the suggestions become reality.

During training, these physical changes are desirable, but in everyday life they are a hindrance. Therefore, at the end of the training session, these states are reversed through a single suggestive recitation of the formula: I bend and straighten my arms — I breathe deeply — I open my eyes!

While visualizing this, you vigorously move your arms, breathe deeply, and then open your eyes.

If you forget this reversal, you may still experience an unpleasant sensation for some time, primarily in your limbs — which, while not dangerous, is certainly not pleasant. To eliminate it, briefly return to the autogenic training once more, then vigorously reverse the state remaining after the exercise.

Such cancellation is unnecessary if something suddenly interrupts the training, such as a phone call or the doorbell, because such a “shock” abruptly breaks the state of relaxation. If you fall asleep during training, there is also no need to cancel, because the relaxation then transitions into natural sleep.

As training continues, the individual states occur more and more quickly and distinctly, until they become a reflex, appearing practically within a minute, without the need for prolonged repetition of the suggestion. Depending on a person’s suggestibility, this may occur after just a few weeks, but sometimes only after several months. In any case, persistent training two or three times a day is always necessary.

Once this advanced state has been achieved, the suggestions are combined into the following abbreviated formula, which need only be recalled very intensely just once:

Calm - weight - warmth -

Heart and breath completely calm and steady -

Solar plexus radiates warmth -

Forehead pleasantly cool (once)

A skilled person, after recalling this formula, achieves deep relaxation and can quickly rest, calm down, or positively influence themselves. At the end of the training, as usual, you should reverse the state of relaxation by reciting the adopted formula:

I bend and straighten my arms — I breathe deeply — I open my eyes.

By using abbreviated suggestions, you can take advantage of many opportunities throughout the day, while sitting in a relaxed position, for brief, unnoticeable training. Furthermore, this creates the conditions for transitioning, if necessary, to a higher level of AT, which we will eventually reach.

Positive autosuggestion does not necessarily mean that a state of deep relaxation can be achieved within a few minutes. In principle, it is recommended to wait until the state of a cool forehead is reached during basic training. As a trial, one may start earlier if necessary, but you should then expect a result that is often delayed and weaker. The autosuggestion formulas are repeated thirty times before recalling the states achieved in the exercise, while deeply immersing yourself in their content.

The Application of Autogenic Training

Preventing the effects of stress and lifestyle-related diseases is considered the primary area of application for autogenic training. Exercise, physical activity, and a balanced diet, together with AT, could form the foundation of preventive medicine. For healthy individuals, AT helps prevent many diseases; in particular, it stabilizes the well-being of people who are not yet ill but no longer feel fully healthy.

AT — either on its own or in combination with other psychotherapeutic treatments—can have a beneficial effect on mental disorders, provided that patients are still capable of using autosuggestion. Finally, AT can also be helpful in the treatment of organic diseases.

Autogenic training supports other psychotherapeutic treatments, and in some cases suffices as the sole method of treatment. Psychoses and certain neuroses do not respond to the training. Patients suffering from them are generally no longer able to practice AT regularly or are unable to perform it at all.

First and foremost, the following applications of AT, which offer hope for recovery, should be mentioned:

- nervousness (up to explosive aggression), excitability, and irritability,

- depression, anxiety, test anxiety, shyness, inhibitions, fear of blushing, feelings of inferiority,

- sexual disorders caused by psychological factors,

- psychosomatic illnesses, such as stomach ulcers and anxiety associated with heart disease (angina pectoris),

- sleep disorders of various origins, nervous exhaustion,

- addictions and dependencies on drugs, nicotine, and alcohol; an adjunctive method in the treatment of drug addiction.

Organic and Psychosomatic Diseases

In the case of organic ailments, which may in part be caused by psychological disorders and take on a psychosomatic character, AT often contributes to alleviating symptoms and mobilizing the body’s immune defenses, allowing for a faster recovery from the disease. AT cannot replace proper treatment of the causes of organic disease with appropriate medications. However, since the nervous system plays a specific role in most diseases, a beneficial effect of TA can also be expected in cases involving organic conditions. Such a beneficial effect may occur, for example, in the following diseases or conditions:

- digestive system disorders, e.g., vomiting, diarrhea, constipation, nervous swallowing of air and other swallowing disorders, stomach and duodenal ulcers,

- in the prevention of heart attacks and post-hospital care, therapy for a “nervous” heart,

- respiratory ailments, e.g., hay fever, bronchial asthma,

- women’s health issues, e.g., painful menstruation, menopause, as well as preparation for childbirth,

- pain of various causes, e.g., headaches and migraines, toothaches, neuralgias, rheumatic pain, and relief of phantom pain following amputations, sensitivity to weather changes, overweight, skin conditions (e.g., warts, itching).

Side Effects in AT

In most cases, the phenomena accompanying the exercises are harmless effects of the body’s vegetative shift and relaxation. They occur, for example, when strong tension in certain brain centers is released under the influence of relaxing phrases, so they are desirable phenomena. If one ignores them and continues training consistently, they generally subside on their own. Nevertheless, the practitioner should be aware of them but, even if frightened by them, should not give up further training. Exercising for too long can cause cramps, and in some cases, previously achieved results may be lost.

Such accompanying phenomena may include:

- muscle twitching or tremors and sensory disturbances (tingling, burning, tension, a sensation of painful heaviness, or numbness), occurring primarily during exercises associated with sensations of heat and heaviness;

- coughing, yawning, sneezing, watery eyes, excessive salivation, and occasionally sexual arousal, including sensations resembling an orgasm (ejaculation);

- during heart and breathing exercises, a dull feeling of pressure around the heart, palpitations and stabbing pains in the heart, breathing difficulties up to and including attacks of shortness of breath, when one literally “forgets” to breathe;

- mainly during exercise, a sensation of warmth in the abdomen is accompanied by stomach pressure, cramps, abdominal pain, and nausea;

- a cool forehead may cause dizziness, loss of balance, disorientation, a sensation of spinning or floating in the air, and unwanted drowsiness;

- transient hallucinations manifest as olfactory and gustatory hallucinations (for example, the smell of tobacco, perfume, or smoke), more often as auditory phenomena in which voices and noises are heard, sometimes even entire musical passages; sometimes sounds from the surroundings are heard quieter or louder than in reality; visual hallucinations manifest as seeing light, darkness, color, and movement; sometimes memories merge into actual “movies,” as in dreams;

- accompanying psychological phenomena sometimes include fear, depression, euphoria, or an increased need for affection;

- many beginners complain of an uncontrollable flood of ideas and thoughts, partly related to the day’s experiences they have not yet had time to process; partly, there are also constantly recurring intrusive thoughts.

Although these accompanying phenomena essentially serve a purpose and relieve tension, they are experienced as disturbances and obstacles on the path to success. Unfortunately, it is not possible to counteract them. It is best to accept them and trust that they will fade away as you continue practicing. While initially about half of practitioners complain about them, later on this figure drops to less than 7%.

AT for Healthy People

For a healthy person, AT helps achieve a more balanced attitude toward life, allowing them to cope more easily with the problems and troubles of everyday life. The training enhances their work performance, concentration, and memory, while also enabling them to achieve a state of brief relaxation, so to speak, “on demand” . There is virtually no life situation in which AT would not be helpful. Suggestions depend on the circumstances in each case. A person who follows the rules for formulating suggestions will always find a phrase that addresses their problem. But even the basic exercises contribute to coping with life more easily and effectively.

It can be said that in healthy individuals, AT brings about a fundamental improvement in one’s outlook on life, fosters positive expectations in every situation, eliminates paralyzing negative thoughts, fears, and inhibitions, and thus contributes to greater life satisfaction and faith in one’s own future, to noticing and enjoying the small joys of everyday life, and at the same time to more easily accepting the inevitable hardships that everyone faces. In this way, AT also indirectly protects against mental disorders and physical illnesses.

AT for Advanced Practitioners

An experienced practitioner can enter the state induced by the basic AT exercises within a minute. To do this, they must strongly suggest to themselves: Calmness — heaviness — warmth — heart and breath completely calm — the solar plexus radiates warmth — the forehead pleasantly cool — verbal phrases (30 times) or vivid mental images from the advanced exercises — recall.

At this stage of training, the practitioner can get to know themselves and deal with their conflicts, rather than merely masking them, as is the case during basic exercises. Advanced AT thus falls within the scope of depth psychology and should therefore be learned — whenever possible — under the guidance of a specialist.

Leibold, G. (1997). Hipnoza i autosugestia. Warszawa: Wydawnictwo Filar.