This technique, based on the alternate contraction and release of certain groups of muscles, was developed in the 1930s by the American physician and psycho-physiologist Edmund Jacobson.

To achieve the maximum degree of relaxation you will have to practise regularly. You should not let more than 4 days pass between one session and the next;

The duration of the exercise should be 30 - 45 minutes. During this time you should avoid being disturbed in any way;

It is important to wear loose, comfortable clothes. The room you practise in should be darkened or have dim lighting and the temperature should be at a comfortable level;

Lie down on a hard surface with your legs lying slightly apart and let your arms rest beside your body. Let your feet relax and fall loosely outwards;

Before doing the exercise itself, breathe deeply, using the techniques described on the previous page.

You can now begin:

>>> (Es: meditation)
Psychology and psychotherapy
Jacobson, rilassamento, contrazione e rilascio
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