Progressive muscle relaxation (PMR) is a great technique for stress reduction. It uses muscular tension and release to focus the mind and encourage a deep state of relaxation.
We all know what it’s like to feel stressed. The anxiety, the tension, the inability to wind down. Stress affects us in many ways and can disrupt our thinking, our digestion, our hormone balance and our sleep.
Chronic stress is one of the biggest causes of health problems in our lives as it can lead to anxiety attacks, depression, insomnia, heart disease, auto-immune diseases, weight gain and more.
While serious conditions need serious interventions, there are a few simple techniques that we can practice to help reduce stress naturally. Progressive Muscle Relaxation is one of those techniques.
What is progressive muscle relaxation?
Progressive Muscle Relaxation is a deep relaxation technique that was developed in the 1920’s by American physician, Edmund Jacobson. It’s based on the idea that stress manifests as physical tension in the body and by releasing that tension we can also relieve anxiety and emotional stress.
The technique is quite simple and involves tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension.
While promoting physical relaxation, PMR gives the mind a focus, and develops a strong mind-body connection similar to other meditation practices.
Progressive muscle relaxation has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain.
Practice tips
Progressive Muscle Relaxation is a simple practice to learn if you follow these basic tips:
- Set aside 15-30 minutes for the practice
- Wear loose, comfortable clothing
- Find a quiet, comfortable space where you won’t be interrupted (phone off)
- Move sequentially from the bottom up or the top down, whichever you prefer
- Hold each point of tension for 4-10 seconds
- As you squeeze one muscle group, make sure the others remain relaxed
- Notice the difference in sensation between tension and relaxation
- Continue to breathe slowly and deeply throughout the practice
- Allow yourself to relax deeply
You can practice PMR at anytime. It’s especially useful when you’re feeling tense, stressed, or overwhelmed. It’s also a great exercise to perform just before you sleep at night.
How to do it
You can memorise the following script or use an audio recording to guide your practice and avoid any distraction or unwanted interruptions.
Progressive Muscle Relaxation
1. Find a comfortable position, either sitting or lying down. Take a few slow, deep breaths, in through the nose and out through the mouth. Allow your entire body to relax.
2. Grip with your toes. Hold for a few seconds, then slowly let go.
3. Lift your toes upward. Hold for a few seconds, then slowly let go.
4. Next, tense your calf muscles. Hold for a few seconds, then slowly let go.
5. Squeeze your thigh muscles. Hold for a few seconds, then slowly let go.
6. Squeeze your buttocks. Hold for a few seconds, then slowly let go.
7. Now, take a few deep breaths and notice the tension melting away from your entire lower body.
8. Contract your abdominal muscles. Hold for a few seconds, then slowly let go.
9. Arch your lower back slightly. Hold for a few seconds, then slowly let go.
10. Clench your hands. Hold for a few seconds, then slowly let go.
11. Flex your biceps on the front of your arms. Hold for a few seconds, then slowly let go.
12. Flex your triceps on the back of your arms. Hold for a few seconds, then slowly let go.
13. Inhale and tighten your chest. Hold for a few seconds, then slowly let go.
14. Squeeze your shoulder blades together. Hold for a few seconds, then slowly let go.
15. Raise your shoulders to your ears. Hold for a few seconds, then slowly let go.
16. Purse your lips together. Hold for a few seconds, then slowly let go.
17. Open your mouth wide. Hold for a few seconds, then slowly let go.
18. Close your eyes tightly. Hold for a few seconds, then slowly let go.
19. Lift your eyebrows. Hold for a few seconds, then slowly let go.
20. Bring your attention back to your entire body. Notice how loose and relaxed it feels. Take a few deep breaths, slowly in through the nose and out through the mouth, and enjoy this feeling of deep relaxation.
As you practice progressive muscle relaxation you can integrate breathing and visualisation techniques to further enhance the effects. Imagining yourself sinking deeper into the floor, for example, with each release can be incredibly effective.