Relaxation techniques for People who Stutter / Stammer

Relaxation techniques for People who Stutter / Stammer

General relaxation can help calm the mind, but relaxation of specific muscles, especially those used in speech can help avoid stammering. The muscles involving control of lips, tongue, mouth and those used for breathing and involving the vocal cords need to be relaxed while speaking, to be fully in control. General physical exercising is also recommended for stutterers, as they help the body produce the “feel good” hormones that can help relax, maintain good posture and improve self-confidence.

Progressive relaxation is an effective relaxation method that gives relief for people with depression, anxiety, high blood pressure, general muscular tension and insomnia. This technique works well with stutterers as it helps overcome the fears and anxiety and helps keep calm. Progressive relaxation is a simple and effective technique and can be practiced at home while lying on the ground on your back or leaning in a chair with head supported. The steps involved in progressive relaxation are given below.

Position for Progressive Relaxation:

1. Lie on your back or sit and lean in a chair with head supported.
2. Keep your arms slightly away from your body on the sides, palms facing upwards.
3. Keep feet slightly apart from each other.

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Steps for Progressive Relaxation:

1. Slow down your breathing and try to trace the breathing pattern.
2. Tense only the feet muscles for a slow count of 5 and relax them.
3. After about 20 slow breaths, tense the calf muscles of both legs simultaneously till a count of 5 and relax.
4. Next, tighten the thigh muscles for a count of 5 and relax.
5. After about 20 breaths, tighten the stomach muscles to a count of 5 and relax.
6. Next, tense the chest muscles to a count of 5 and relax.
7. Next is to clench the fists alone for a count of 5 and then loosening.
8. After a pause of about 20 breaths, tense the elbows, biceps and hold tight for a count of 5 and let go.
9. Tense the muscles of neck, wait for a slow count of 5 and let go.
10. Next, contract the muscles of the face to a grimace and also tense the head muscles for a count of 5 and let go.

Points to remember for Progressive Relaxation technique:

1. Choose a calm and quiet place for the relaxation.
2. Try and avoid any noises and sudden loud sounds.
3. A soft, melodious music in the background helps.
4. While sitting or lying down, all muscles must be relaxed and head supported.
5. About 20-second pause is recommended between tensing the next set of muscles.
6. Each contraction is recommended for a count of 5.
7. All the tension must be felt only locally and the attention must be focused on the tensed muscles.
8. While letting go, the relaxation must also be felt.
9. Remember to continue breathing while each part of your body is tightened.
10. Breathing must be through nose and not mouth.
11. The counting can be done as you breathe in and out, with one breath cycle as one count.