What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation is a relaxation technique developed by Dr. Edmund Jacobson in the early 20th century. Dr. Jacobson recognized that muscle tension is closely linked to stress and anxiety. The method systematically tenses and relaxes specific muscle groups to alleviate physical and mental tension, leading to a profound sense of relaxation.

The Benefits of Progressive Muscle Relaxation

Stress Reduction: PMR can effectively reduce stress and anxiety by promoting deep relaxation. As you release tension from your muscles, your mind follows suit, resulting in a calmer and more composed mental state. This is an example of a bottom-up approach, in which calming the body can help decrease anxiety symptoms. 

Improved Sleep Quality: Insomnia and poor sleep quality are often linked to stress and tension. By incorporating PMR into your bedtime routine, you can ease both physical and mental stress, paving the way for a more restful night's sleep. Use this right before bed to help your body know that it can relax, let go of the day, and go to sleep.

Muscle Tension Relief: Those who experience chronic muscle tension and pain can find relief through the regular practice of PMR. The technique helps identify and release tension, promoting muscle relaxation and flexibility. In a way, it’s like retraining your muscles to move from tension to relaxation. I recommend this to anyone to practice any time they feel they are tensing a muscle that causes chronic pain. 

Mind-Body Connection: Our busy lives and numbing behaviors such as doom scrolling can lead to disconnection from how our bodies feel. PMR enhances your awareness of the mind-body connection. As you focus on individual muscle groups during the practice, you become more attuned to your body's responses and sensations.

Reduction in Anxiety Symptoms: Because it’s a bottom-up approach to healing, PMR is effective in reducing symptoms of anxiety disorders, helping individuals manage overwhelming feelings of worry and fear.

Step-by-Step Progressive Muscle Relaxation Instructions

You can listen to a guided PMR exercise by watching the video below.

Follow below for a written version of Progressive Muscle Relaxation.

1. Find a Quiet Space: Choose a quiet and comfortable space where you won't be disturbed for 10-15 minutes. *** Please discontinue exercise if there is increased pain or discomfort beyond the feeling of tension. This is not an exercise to push through.

2. Assume a Comfortable Position: You can lie down on your back or sit in a comfortable chair with your feet flat on the floor and your hands resting on your thighs.

3. Start with Deep Breathing: Take a few deep breaths in through your nose and out through your mouth. In and out. In… Out…Notice how your breath feels to move in and out.

You will be practicing mindfulness. You may get distracted, or your thoughts may wander. That's okay and normal. Simply, notice the thoughts without judgment and bring your attention back to your body. This may happen numerous times throughout the exercise.

4. Progressive Muscle Relaxation Sequence: Starting at your face and moving down to your toes, focus on each muscle group for about 5-10 seconds. Tense each muscle group as you inhale, and then release the tension as you exhale. Make sure to focus on all of these areas, but feel free to add more on your journey.

   - Forehead

   - Jaw

   - Neck

   - Shoulders

   - Arms and biceps

   - Hands and fingers

   - Abdomen

   - Thighs

   - Calves and shins

   - Feet and toes

5. Maintain Awareness: As you tense and relax each muscle group, pay attention to the sensations you experience. Notice the difference between tension and relaxation. Do you feel your body loosening? Do you feel stress dropping away? How does it feel when you tighten a muscle group? What sensations come with release?

6. Reminder of Being Okay: Before ending the exercise, gently bring your attention back to your breath,  with your last few breaths, I invite you to bring your mind to ways you know you are okay. This can be the fact that you are breathing, no current danger (no tiger coming at you), or knowing how you can get through situations.

7. Practice Regularly: Aim to practice PMR for about 10-15 minutes once or twice a day. Consistency is key to experiencing the full benefits of this technique. I find that most people find it helpful to practice PMR while lying down right before bed, as it can be helpful in falling asleep. The more you practice it the quicker you can recognize tension and release it.

Progressive Muscle Relaxation is a simple yet potent relaxation technique that can significantly improve your overall well-being. By dedicating a few minutes each day to this practice, you can effectively reduce stress, promote better sleep, and cultivate a profound mind-body connection. Relaxation is an essential aspect of maintaining a healthy lifestyle, and PMR offers a practical and accessible method to achieve just that. Taking just a couple minutes out of your day when you notice tension between work meetings or a stressful social interaction can prevent chronic stress and pain states. Take the time to care for yourself and embark on a journey of enhanced wellness through Progressive Muscle Relaxation.

I wish you an abundance of wellness and a greater mind-body connection.

If you'd like to learn more about Progressive Muscle Research below are some research articles on its effectiveness.