Calm Your Body and Mind with Progressive Muscle Relaxation 🧘
Ever feel like stress and anxiety are tying you up in knots? That's your body holding onto tension, and it is a feeling we all know. Progressive Muscle Relaxation (PMR) is a simple, effective technique that teaches you how to let that tension go and find a sense of calm.
PMR works in a very simple way: you tense a muscle group and then you release it. The main goal is to pay close attention to the difference between the feelings of being tense versus being completely relaxed. By doing this, you'll get better at noticing when your body is holding stress and you'll have a tool to actively release it.
This technique has been around for a while—it was first developed in the 1930s to help with tension and anxiety. Today, it's a respected and useful tool. In fact, research has shown that applied relaxation, which includes PMR, can have similar positive effects as CBT for generalised anxiety disorder (GAD). It can also be very helpful in reducing feelings of acute stress and anxiety.
While PMR is great for many things, some research suggests it might not be the most effective for panic attacks. This is because modern approaches to panic often focus on getting comfortable with the physical sensations of anxiety itself. But for general stress and tension, it's a brilliant skill to have.
Getting Started with PMR
PMR is something you can do almost anywhere you can sit or lie down comfortably. Find a quiet spot where you won't be disturbed, loosen any tight clothing, and make sure you're comfortably warm.
The Steps:
For each muscle group, you'll follow these steps:
Focus on the specific muscles you're about to work on.
Tense those muscles as instructed.
Hold the tension for about 5 to 7 seconds.
Release the tension completely.
Notice the feelings of relaxation for about 20 to 30 seconds before moving on to the next group.
Remember, this should feel good. If any part of the exercise is too difficult or uncomfortable, simply skip it and move on. If you have any injuries, be careful not to put any stress on that part of your body.
A Recommended Sequence to Follow
Here is a step-by-step guide to take you through your body from head to toe.
Hands and arms: Clench your fist and tense your lower arm. Then tense your biceps by bringing your hand to your shoulder. Do this for both your right and left sides.
Legs and feet: Point your toes and gently tense your calf muscle. Then, press your knees and thighs tightly together. Do this for both legs.
Core: Pull your abdominal muscles in tightly. Then, take a deep breath and hold it to tense your chest.
Shoulders and back: Hunch your shoulders or pull them toward your ears. Push your head backward against the surface you're resting on to tense your neck and throat.
Face: Press your lips tightly together. Squeeze your eyes shut. Frown and pull your eyebrows together for your lower forehead. Finally, wrinkle your forehead to tense the upper part.
The more you practice, the easier it will be to recognise tension and let it go. This simple exercise can be a powerful skill to help you manage daily stress and bring a feeling of calm back into your life.
Important Notes
Blog posts do not establish a therapeutic relationship or constitute medical advice. The information shared here is not a substitute for professional mental health support. Always consult qualified healthcare professionals for personal medical advice.
If you are experiencing a mental health emergency, please contact emergency services on 999 or call Samaritans on 116 123.
References
Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: a manual for the helping professions. Research Press.
Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.
Dugas, M. J., Brillon, P., Savard, P., Turcotte, J., Gaudet, A., Ladouceur, R., Leblanc, R., & Gervais, N. J. (2010). A randomized clinical trial of cognitive-behavioral therapy and applied relaxation for adults with generalized anxiety disorder. Behavior Therapy, 41(1), 46-58.
Jacobson, E. (1934). You must relax. McGraw-Hill.
Öst, L.-G. (1988). Applied relaxation vs progressive relaxation in the treatment of panic disorder. Behaviour Research and Therapy, 26(1), 13-22.
Pompoli, A., Furukawa, T. A., Efthimiou, O., Imai, H., Tajika, A., & Salanti, G. (2018). Dismantling cognitive-behaviour therapy for panic disorder: a systematic review and component network meta-analysis. Psychological Medicine, 48(12), 1945-1953.
Vancampfort, D., De Hert, M., Knapen, J., Maurissen, K., Raepsaet, J., Deckx, S., ... & Probst, M. (2011). Effects of progressive muscle relaxation on state anxiety and subjective well-being in people with schizophrenia: a randomized controlled trial. Clinical Rehabilitation, 25(6), 567-575.
