Welcome to IVF This, episode 157: IVF and Progressive Muscle Relaxation

Hello, hello, hello, my beautiful friends. I hope you are all doing so, so well today. Today, I am super excited to share with you a wonderful tool that I use, myself and with my clients- progressive muscle relaxation (PMR).

I’ve been using this off/on for a few years. I will use it, forget about it, and use it again, and the cycle continues. But I’ve been talking with clients lately about The Feel Better NOW process method of processing your emotions- if you’re not familiar with it, I did an episode. Gosh, it would have been very early 2021, within the first 10 episodes of this podcast. The process is to Notice and Name the emotion, Open up to it, and witness it (meaning describe the emotion), so N.O.W. My clients love that process, but it can be difficult, while in the middle of a really strong emotion, to stop and follow that process. So I started teaching this, PMR, as like a bridge between the really strong emotion and actually processing it. It is a way to reconnect with your body and, most importantly, DO something rather than trying to figure out how to sit with the feeling and go through the NOW process. 

So let me give you a bit of background and how and why it’s so helpful, and then at the end, I’m actually going to guide you through the exercise so that you can just turn this episode on, whenever you need or want to do some progressive muscle relaxation. 

Progressive Muscle Relaxation (PMR) has a rich history rooted in early 20th-century psychology. The technique was developed by Edmund Jacobson, an American physician and psychologist, in the early 1920s. Jacobson's research focused on the relationship between muscle tension and anxiety, observing that people who were anxious often had higher levels of muscle tension. He published his findings in the book "Progressive Relaxation" in 1934, which laid the groundwork for PMR. His method involved tensing and then relaxing specific muscle groups in a systematic way, based on the idea that muscular tension was a direct result of mental stress and that by reducing muscle tension, one could achieve a state of mental relaxation. Jacobson's approach was empirical, involving rigorous scientific study and the use of electromyography (EMG) to measure muscle tension and validate his methods.

Over time, Jacobson's method was adapted and simplified for broader use. The original technique was quite detailed and time-consuming, but later practitioners modified it to make it more accessible. PMR was incorporated into various therapeutic settings, including psychotherapy, physical therapy, and stress management programs. In the mid-20th century, PMR became an integral part of Cognitive-Behavioral Therapy (CBT). Therapists found that PMR could help clients manage anxiety and stress, making it a valuable tool in treating conditions like generalized anxiety disorder, panic disorder, and phobias.

Numerous studies have validated the effectiveness of PMR in reducing stress, anxiety, and symptoms of various medical conditions. This scientific backing helped PMR gain popularity in both clinical and non-clinical settings, including hospitals, schools, workplaces, and sports training programs. With advancements in technology, PMR has been integrated into various digital formats, such as mobile apps, online programs, and guided audio recordings, making it more accessible to a wider audience. It is now often used as part of a holistic approach to health and wellness, combined with other relaxation techniques, mindfulness practices, and lifestyle interventions to promote overall well-being. PMR techniques have been adapted to suit different populations, including children, the elderly, and individuals with specific medical conditions or disabilities, ensuring its effectiveness across a diverse range of people.

PMR continues to be a respected and widely used method for managing stress and promoting relaxation. Its principles have influenced other relaxation techniques and therapies, contributing to a broader understanding of the mind-body connection and the importance of relaxation in maintaining mental and physical health.

So we have the necessary background, so what does it do for us? That’s a great question, I’m glad you asked. Progressive Muscle Relaxation (PMR) offers numerous physical and psychological benefits. Physically, it helps release muscle tension, improve circulation, enhance sleep quality, alleviate pain, and lower blood pressure. Psychologically, PMR is effective in reducing stress and anxiety, improving mood, enhancing focus and concentration, increasing awareness of body sensations, supporting mindfulness, and managing symptoms of mental health conditions such as depression, PTSD, and panic disorders. Overall, PMR promotes a sense of control, supports holistic health, and is easy to learn and practice, making it a valuable tool for stress management. Incorporating PMR into your daily routine can significantly improve your physical and mental health, helping you manage stress, boost your mood, and enhance your overall quality of life.

So let’s make it specific to us.

For several reasons, progressive Muscle Relaxation (PMR) can be particularly beneficial during the in vitro fertilization (IVF) process. IVF, as you all know, can be a physically and emotionally demanding experience, so using relaxation techniques like PMR can help manage stress and improve overall well-being. Physically, PMR helps alleviate muscle tension that may arise from stress, anxiety, or the physical discomfort associated with IVF treatments. It can lead to improved sleep quality, crucial for physical health and recovery during the IVF process. Enhanced blood circulation from PMR can potentially support better health and functioning of reproductive organs, and it can help manage pain and discomfort related to hormonal injections and medical procedures involved in IVF. Psychologically, PMR is effective in reducing stress and anxiety, which are common during the IVF process due to the emotional and financial pressures involved. Relaxation techniques like PMR can improve mood, counteracting feelings of depression or frustration that may arise during IVF. Regular practice of PMR can build emotional resilience, helping individuals and couples cope better with the ups and downs of the IVF journey. Reduced stress and increased relaxation can enhance mental clarity and focus, helping individuals make informed decisions and follow medical advice more effectively.

Overall, practicing PMR can provide a sense of control over one's body and emotions, which can be empowering during the often unpredictable IVF process. By learning to relax and reduce tension, individuals can develop better coping mechanisms for dealing with the emotional and physical challenges of IVF. Reduced stress and improved mood can positively affect relationships, which can be strained during the IVF process, providing crucial support for couples undergoing treatment together. Incorporating PMR into the daily routine can contribute to overall well-being, creating a more positive and supportive environment for the IVF process. Specifically for IVF success, a relaxed body and mind may create a more conducive environment for embryo implantation. Stress reduction can positively influence hormonal balance, which is critical during IVF. Reduced anxiety and better emotional health can improve adherence to medication schedules and medical instructions, potentially improving IVF outcomes. By integrating PMR into their routine, individuals and couples undergoing IVF can better manage the physical and emotional challenges, improving their overall experience and potentially enhancing the success of the treatment.

Progressive Muscle Relaxation Script

Introduction:

"Welcome. Today we will be practicing Progressive Muscle Relaxation. This exercise will help you to relax by progressively tensing and then releasing different muscle groups in your body. Please find a comfortable position, either sitting or lying down, and close your eyes. Take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth."

Begin with Breathing:

"Let's start with three deep breaths. Breathe in deeply through your nose... hold for a moment... and exhale slowly through your mouth. (Pause) Again, breathe in... hold... and exhale. (Pause) One more time, breathe in... hold... and exhale. (Pause)"

Feet:

"Now, let's begin with your feet. Curl your toes downward and arch your foot, tensing the muscles in your feet. Hold for five seconds... 1, 2, 3, 4, 5. And release, feeling the tension melt away. (Pause) 

Lower Legs:

"Now, focus on your lower legs. Tighten the muscles in your calves by pulling your toes towards your knees. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the relaxation spreading through your lower legs. (Pause)"

Thighs:

"Next, tighten your thigh muscles, squeezing them as hard as you can. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the tension leaving your thighs. (Pause)"

Hips and Buttocks:

"Now, focus on your hips and buttocks. Squeeze your buttocks together tightly. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the relaxation in your hips and buttocks. (Pause)"

Stomach:

"Move your attention to your stomach. Tighten your stomach muscles, pulling your belly button in towards your spine. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the tension leave your abdomen. (Pause)"

Back:

"Now, arch your back by bringing your shoulders together behind you. Hold for five seconds... 1, 2, 3, 4, 5. And release. Let your back relax completely. (Pause)"

Arms and Hands:

"Extend your arms in front of you and make fists with your hands, tensing your arms from your hands to your shoulders. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the relaxation in your arms and hands. (Pause)"

Shoulders and Neck:

"Focus on your shoulders and neck. Lift your shoulders up toward your ears, tensing the muscles. Hold for five seconds... 1, 2, 3, 4, 5. And release. Let the tension flow out. (Pause) Now, gently press your head back as if to touch the back of your neck to the top of your spine. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the relaxation in your neck. (Pause)"

Lips, Cheeks, and Jaw:

"Now, press your lips together tightly and tense your cheeks and jaw. Hold for five seconds... 1, 2, 3, 4, 5. And release. Feel the relaxation spread across your face. (Pause)"

Eyes and Nose:

"Next, squeeze your eyes shut tightly and scrunch your nose. Hold for five seconds... 1, 2, 3, 4, 5. And release. Notice the difference as the muscles relax. (Pause)"

Forehead:

"Finally, focus on your forehead. Wrinkle your forehead, raising your eyebrows as high as you can. Hold for five seconds... 1, 2, 3, 4, 5. And release, feeling the tension melt away. (Pause)"

Whole body:

Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, neck, and face. Tense harder, without straining. Hold the tension…1,2,3,4,5. And release, feeling the tension melt away. 

Conclusion:

"Take a moment to enjoy the feeling of complete relaxation. Notice how different your body feels compared to when we started. When you're ready, gently wiggle your fingers and toes, and slowly open your eyes. Take your time getting up, and carry this sense of calm with you throughout your day."

Ok, that is what I have for you this week. I hope you enjoyed it, and I hope you return to this episode and start to incorporate Progressive Muscle relaxation into your self-care practice. 

Have a great week, talk to you soon.