Calming the Nervous System through Progressive Muscle Relaxation
Dana Frayne, Advanced Clinical Fellow
In dialectical-behavioral therapy, there is an acronym “TIPP” that refers to rapid ways of downregulating the nervous system. The acronym stands for:
T: Temperature
I: Intense Exercise
P: Paced Breathing
P: Progressive Muscle Relaxation
(Source: https://dialecticalbehaviortherapy.com/distress-tolerance/tipp/)
In a recent blog post, I explored the temperature aspect of “TIPP” as a way of regulating your nervous system. In this blog post, I’m going to focus on the second “P”, or progressive muscle relaxation, as a soothing technique for when your nervous system goes into a state of overwhelm.
To engage in the progressive muscle relaxation technique, find a comfortable position for your body where you can stay for five to ten minutes. If it feels available to you, start by tensing the muscles in your feet and holding that tension for five seconds. As it feels right for you, slowly release the tension from your feet and shift the tension into another part of your body, such as your calves. You can repeat this intentional action of shifting in and out of tension throughout your body.
Another way to engage in this exercise is to tense up your entire body at once, then hold the tension for a few seconds, and then release the tension. This can be a quicker way to engage in the exercise if you do not want to think about which body part to tense. If you choose this approach, it is also important to be mindful about how you might want to modify this exercise so as to not tense any areas of your body that feel particularly sore or tender. This in and of itself can be an exercise in mindfulness by listening to your body’s rhythms and needs in the moment.
This website provides an example of a written and audio version of the progressive muscle relaxation technique. By noticing what it is like to hold onto that tension in your body, you are intentionally shifting your focus out of your thoughts and back into your body.