Relaxation approaches are used in a variety of anxiety states whenever stress interferes with the ability to function.

Progressive relaxation training was originated in 1929 by Dr. Edmund Jacobson. It is a technique for attaining self-control over skeletal muscles in order to induce low-level tonus in the major muscle groups. The approach involves learning systematically and sequentially to tense and relax various muscle groups throughout the body.

The objectives of this approach are to soothe nerves, combat hypertonus in muscles, and substitute relaxing activities for stressful ones in order to feel comfortable in and more alert to the internal and external environments.

The theory behind this method takes as its basis the idea that muscular relaxation and anxiety states produce directly opposite physiological effects and thus cannot coexist. In other words, it is not possible to be tense in any body part that is completely relaxed.

The physiological changes during relaxation include decreased oxygen consumption, decreased carbon dioxide elimination, and decreased respiratory rate.

The basic factors vital to eliciting a relaxation response include the following:

1. Quiet setting—eliminate unnecessary internal and external stimuli.
2. Passive, "let-it-happen" attitude—empty your mind of thoughts and distractions.
3. Comfortable position—sit or recline in one position for 20 minutes or so.
4. Constant stimulus on which to focus—a repetitive sound, constant gaze on an object or image, or attention to one's own breathing pattern.

Relaxation training is a procedure that can be defined, specified, and memorized until you can go through the exercises mechanically. If you regularly practice relaxation, you will be able to cope more effectively with difficult situations by reaping the physiological and psychological benefits of a balanced and relaxed state.