Simple Relaxation

This technique involves precise movements of the agonist muscle groups rather than the opposing antagonist muscle groups. It is the antagonist groups, usually the strong flexors, which are responsible for moving the body into the typical postures associated with anxiety. Some examples include: raised shoulders, frowning facial expression, crossed legs and arms, clenched fists. The method is based on the principles of reciprocal inhibition relating to voluntary (skeletal) muscles. Accordingly, when the agonist muscle group moves the body part into the relaxed position, the antagonist group must relax or the movement cannot take place. When one muscle group moves, its opposer 'switches off' in order to accommodate the change of position.The technique also comprises the following elements:

natural breathing movements, slow and low in the chest

mental registering of the new positions of 'ease' produced by the agonist muscle movements

individual choice of cognitive activities, which may involve a sequence such as a poem or prayer; unpleasant thoughts or worries to be consciously ignored.

Unlike the commonly used contrast relaxation, this technique does not involve tensing exercises since she does not accept that muscle tension can be consciously perceived. Instead, she stresses the role of the proprioceptors and skin pressure receptors which have pathways reaching beyond the subcortex to the higher brain, unlike muscle tension receptors. Thus, the activity of proprioceptive and skin pressure receptor organs are exploited in her technique to help train the individual to recognise the relaxed position. This is achieved by encouraging the individual to focus attention upon the changes of position.

It is quick and simple to learn and teach in the clinical situation. The method also lends itself readily to differential application in daily living situations. This is enhanced by the learning of 'key' positions or movements which can be used to initiate generalised relaxation during activity. The technique does not require dimmed lighting or softly spoken instructions from the therapist, and the technique can be practised virtually anywhere that is sufficiently warm and comfortable.