Jacobson’s method quickly gained recognition. The author himself reported that his technique helped with a wide range of disorders, from insomnia and stuttering to depression. In subsequent years, progressive muscle relaxation became firmly established in the arsenal of psychotherapy and self-regulation techniques. It was used both as an independent technique for relaxation and anxiety reduction, and as part of comprehensive programs (for example, to teach stress-management skills, in treating phobias and panic disorders, in rehabilitation of cardiac patients, etc.). Thus, the method’s journey from Jacobson’s initial experiments to its widespread use demonstrates the reliability and effectiveness of progressive relaxation, as confirmed by both clinical practice and scientific research.
Theoretical Foundations of the Method
The progressive relaxation method is based on a key scientific fact: there is a bidirectional connection between the state of our muscles and the activity of our nervous system. Edmund Jacobson was among the first to demonstrate that excessive tension in the skeletal muscles accompanies psychological tension— anxiety, stress, fear. If muscle fibers remain constantly contracted, the sympathetic nervous system is activated, intensifying feelings of anxiety and inner discomfort. Conversely, when deep muscle relaxation is achieved (muscle tone is reduced), the activity of the autonomic nervous system decreases, and one begins to feel a state of calm and emotional comfort. This creates a kind of closed loop: psychological tension causes tightness in the body, and relaxing the body leads to calming the mind. It is precisely this “mind– muscle” interconnection that underlies the progressive muscle relaxation technique.
In the process of Jacobson’s training, a person learns to sense their body more acutely – to recognize even small differences between states of tension and relaxation. Gradually one comes to understand which muscle groups react to certain emotional experiences. For example, in a stressful situation the neck and shoulder muscles might tense up, with anxiety the abdominal muscles might tighten, with anger the jaws and fists clench. By becoming aware of these reactions, a person gains the ability to consciously control them. Progressive relaxation teaches that if you simply relax a tense muscle, the negative emotion will weaken or even disappear. In this way, conscious control is established over the “tension as a response to stress” reaction, and a healthier reflex of relaxation is developed. With regular practice, people report a reduction in overall anxiety, improved mood, and a feeling of control over their own body and emotions. This is a natural result of the training: by reducing physical tension, we directly influence our emotional state, which in turn leads to even greater muscle relaxation – a beneficial cycle is formed.