Introduction to Neuromuscular Relaxation

Submitted by: Tim LaCourt

As an educator with 45 years of experience working with children, young adults, teacher assistants, and teachers in various capacities, I have discovered a powerful technique to help people calm themselves. This article focuses on neuromuscular relaxation, a skill that can benefit children and teens, especially those with emotional and social behavior challenges. However, it is equally effective for adults experiencing high stress, anxiety, or anger, those in high-intensity roles, and even those who are pregnant.

The origins of neuromuscular relaxation date back to the 1920s, when Dr. Edmund Jacobson introduced this technique, later described in his book, Progressive Relaxation. The approach involves tensing and relaxing specific muscle groups, promoting physical and mental calm. Known by various names—Jacobson’s Relaxation Technique, Progressive Muscle Relaxation, and Neuromuscular Relaxation—this method addresses how stress impacts our physiology and offers a way to counteract these effects.

What is Neuromuscular Relaxation?

Neuromuscular Relaxation is a deep relaxation technique that helps control stress and anxiety, relieve insomnia, and alleviate certain types of chronic pain. The approach involves tensing a muscle group at a time, followed by a relaxation phase to release the tension. Progressive Muscle Relaxation has been effectively used alongside other treatments for conditions such as headaches, cancer pain, high blood pressure, and digestive issues.

Teaching Calm to Children

We’ve all told someone to “calm down,” but for children, understanding what “calm” feels like can be challenging. Neuromuscular Relaxation offers a way to teach children this concept in a physical, hands-on manner. Here’s a simple outline for introducing this technique to students, focusing on deep breathing, muscle tension, and relaxation.

Relaxation Training: Building a Lifelong Skill

Teaching students to calm themselves is invaluable. Relaxation Training provides them with a tool they can rely on throughout life.

Introduction to Students

Begin by asking students to describe how they feel when angry, upset, or frustrated. Use a T-chart to note “What it looks like” and “What it sounds like,” and discuss how their bodies feel when stressed. Explain that you’ll practice a technique used by many people, including doctors, to manage anxiety and pain. It might initially feel silly, but daily practice will make it easier.

Relaxation Sequence

Preparation: Have students sit comfortably in their chairs, feet flat on the floor, hands in their laps. Encourage them to breathe deeply, paying attention to their breath.

Muscle Tensing and Relaxing: Guide them through a series of muscle-tensing exercises, followed by relaxation:

• Right Leg: Raise and tighten all muscles, then gently release.
• Left Leg: Repeat the process, followed by a deep breath.
• Abdominals: Tighten, then release.
• Arms and Shoulders: Make fists, hold arms out in front, tighten, and then release.
• Face and Neck: Stretch the face wide (eyes and mouth open), hold briefly, then relax.

Ensure students take deep breaths between each exercise. Encourage them to focus on their breathing as a key component of relaxation.

Tips for Success

• Environment: Have students sit at desks or tables with work materials put away.
• Session Length: Start with short sessions, allowing students to gradually build endurance.
• Tone: Use a calm, natural tone of voice.
• Breathing: Emphasize slow, deep breathing, with a brief pause after each inhale.
• Privacy: If students feel self-conscious, allow them to cover their faces during facial stretches.
• Participation: Non-participating students can sit quietly without distracting others.