Progressive muscle relaxation (PMR) is a technique that alleviates stress and anxiety. It can be used during a stressful experience and is also described as a mindful activity that promotes relaxation. Therefore, you can practice PMR as a proactive OR reactive measure to take control of anxiety and reactions to stress.
In progressive muscle relaxation, the process involves practicing and strengthening your mind/body connection. When doing this exercise, you link a thought command with a physical movement of tension and release of targeted muscles. The goal of PMR is to feel heavy in your body, relaxed and at ease, and slow deep breathing. As with most skills, practice makes progress!
Why Do Progressive Muscle Relaxation
The effectiveness of this technique is based on the principles of top-down and bottom-up. Top-down processing refers to your brain, specifically the cerebral cortex and the cerebellum, telling your muscles what to do. In this case, tensing and relaxing your muscles. What is important about this is recognizing that your brain is giving conscious directions to do this which correlates with the mindfulness aspects of this technique. On the other hand, bottom-up processing reassures the brain that relaxation is occurring. The muscles send signals back up to the brain, almost like your body is saying thank you to the brain.
The results of progressive muscle relaxation include helping your body transition from a fight or flight response to a relaxed state. In other words, it helps calm anxiety and reduce stress responses, including physiological symptoms. Additionally, PMR can contribute to better sleep habits and improve overall performance.
Progressive muscle relaxation has a significant impact on stress, anxiety, and overall mental wellness. Incorporating techniques like counseling, health education, and learning stress management skills enhance the effects of PMR.*
How Do you get Started with Progressive Muscle Relaxation?
Preliminary Progressive Muscle Relaxation Overview
Mindfulness practices can be difficult when trying them for the first time. If you are not familiar with some of these techniques, it could feel uncomfortable. It’s recommended to be intentional about where you will practice PMR. For example, reducing stimulation can help clear your mind. A quiet area with minimal distractions is the ideal place to practice. Additionally, feeling comfortable and safe in your environment is crucial to this exercise. Here are the general steps in the PMR process:
- Once you’ve set aside the time and place for relaxation, slow down your breathing and give yourself permission to relax.
- When you are ready to begin, tense the muscle group described. Make sure you can feel the tension, but not so much that you feel a great deal of pain. Keep the muscle tensed for approximately 5 seconds. (Sometimes this step is skipped. Do what feels good to you!)
- Relax the muscles and keep it relaxed for approximately 10 seconds. It may be helpful to say something like “Relax” as you relax the muscle.
- When you have finished the relaxation procedure, remain seated for a few moments allowing yourself to become alert
Progressive Muscle Relaxation Script with Muscle Tension
I doing the below script. Hold the tensed muscles for 2-5 seconds before releasing. If you notice tension creeping back in, tell those muscle to “relax” between moving to the next step.
- Hands: Make a fist and release.
- Upper arms: Tense your biceps by curling your arm up and release.
- Forehead: Raise your eyebrows and release.
- Eyes and cheeks: Squeeze your eyes tight shut and release.
- Mouth and jaw: Open your mouth wide and release.
- Neck: Gently arch your neck to look at ceiling and straighten back up. Tell those muscle to relax.
- Shoulders: Bring your shoulders up to your ears and release.
- Shoulder blades/Back: Push your shoulders back and chest forward and release.
- Chest and stomach: Take a deep belly breath and release.
- Hips and buttocks: Squeeze your buttock muscles and release
- Upper legs: Squeeze thighs together and release.
- Lower leg: Lifted your toes up to gently stretch your calves and release.
- Feet: Push your toes in the ground and release.
- Finally, feel the heaviness of your body and breathe slowly and deeply 5-10 times before gently coming back to the present. Take a moment to notice what you hear and see. Gently wiggle your fingers and toes to. Try carrying this relaxed feeling with you throughout the day.
Another option for practicing PMR is the release method. If creating tension in your muscles doesn’t feel right for you, try focusing instead on simply letting go of any tension you’re already holding. Pick one area of your body, maybe your shoulders, jaw, or hands, bring your attention there. Then, gently focus on relaxing just that one spot. The release method can be a low-impact alternative to the traditional tension and release style. It is also just as effective in helping you unwind.
Progressive Muscle Relaxation Script without Muscle Tension
- Start by telling forehead and jaw to relax. Let your eyelids soften and become more relaxed.
- Drop your shoulders. Bring them down from your ears and settle them naturally. Tell your neck and shoulders to relax.
- Tell your wrist to relax, let them take their natural resting position. Notice how heavy your arm feels. Tell your fingers to relax.
- Take 3 comfortable breaths. Let your core and diaphragm fall towards your back with each exhale. Tell your chest and back to relax. Allow your stomach muscles to release and relax.
- Tell your thighs, knees and calves to relax. They should feel heavy and grounded to your spot.
- Tell your ankles to relax and fall to their natural state in whatever position you’re in.
- Tell your toes to relax. Let them uncurl or unflex, just let your body be.
- Take a slow deep breath and tell your whole body to relax. Repeat five times.
- Once you’re done, notice how your body feels without tension. Make a mental note on how you feel in this relaxed state.
Find What Works For You
Progressive muscle relaxation doesn’t have to be a chore or just another item on your already busy to-do list. Importantly, the purpose of PMR is to offer a moment of relief from stress and a chance to reconnect with your body. It’s not an all-or-nothing practice! You don’t need to carve out 5–10 minutes to feel the benefits. Try taking just a minute when you first wake up—slowly tense and release your muscles while you’re still in bed. You’re already in a comfortable spot, and now you’re starting your day on your own terms. Keep it simple and make it work for you.
Furthermore, progressive muscle movement is about finding what works for you. It shouldn’t be a rigid or strict practice but a tool to help you find peace in your day.
Resources
Apps:
PMR – Progressive Muscle Relaxation
This app provides a guided PMR session. You can choose what body part you would like to start with, the pace of the narrator, and the duration of how long you want to contract your muscles. This app is only available on Apple devices.
This is another app that guides you through a PMR session. This app is very straightforward and lets you choose how long you want your session to be. The options are 2 minutes, 5 minutes, or 10 minutes. This app is only available for Apple devices.
Videos:
https://www.youtube.com/watch?v=ClqPtWzozXs
https://www.youtube.com/watch?v=5q3K-6HvQIk
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