When stress builds up, it can cause physical tension in your body. Progressive muscle relaxation offers a simple way to release this physical tension and find calm in moments when you need it most.
What is progressive muscle relaxation
Progressive muscle relaxation (PMR) is a relaxation technique that involves tensing and then relaxing different muscle groups in your body. PMR helps you to become more aware of the physical sensations of muscle tension and relaxation, and it can release built-up tension in your body caused by stress.
How progressive muscle relaxation can help manage stress
When stress builds up, it can cause physical tension in your body, such as tight shoulders or a clenched jaw. This tension can contribute to feeling irritable, frustrated, and anxious.
Research suggests that PMR is effective in reducing stress.[1] By learning to release your physical tension, PMR gives you a practical tool to create a sense of calm during difficult moments.
Progressive muscle relaxation can help with:
- Reducing stress
- Relieving tension
- Improving sleep.
PMR can also act as a grounding technique, bringing your attention back to the present and away from overwhelming thoughts.
With practice, you can become more aware of how your body reacts to stress, allowing you to use the technique when you notice tension building.
How to do progressive muscle relaxation
PMR is relatively easy to do. The relaxation technique involves moving through your body, deliberately tensing and relaxing your muscle groups. You can start at your feet and work your way up to your head.
For each muscle group, hold the muscle tense for a few seconds and then release the tension. While you are doing PMR, take time to notice the difference between the feelings of tension and relaxation.
Here’s how to do it:
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- Find a comfortable, quiet spot to sit or lie down.
- Take a few slow, deep breaths. You can close your eyes if you want.
- Starting with your feet, squeeze your toes and feet, and then release the tension.
- Next, tense your calves and then release the tension.
- Tense your thighs and then release the tension.
- Make fists with your hands and then relax.
- Bring your shoulders up to your ears, hold them, and then let them drop.
- Tightly close your eyes and make your face tense and then relax.
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As you practise PMR, please keep these guidelines in mind:
- Be gentle with the tension. Tense your muscles enough to feel the tension but not to the point of causing pain.
- If you have physical injuries, chronic pain, or a history of muscle pain, consult your doctor before starting.
- If it causes discomfort or increases stress while doing it, stop.
PMR is a simple technique that can be done in a few minutes. Don’t be discouraged if it feels unfamiliar or if your mind wanders at first – this is part of the learning process. The ability to relax through PMR improves with practice, so be patient and don’t let the effort become another source of stress.
You can also use an app like Smiling Mind for guided PMR, as well as other relaxation techniques. This can be especially helpful when you’re first learning how to do it.
Everyone is different, and what works for one person might not work for another. If PMR doesn’t feel effective for you, that’s fine. If you’ve tried various methods and are still struggling to manage your stress, talk to your doctor or call CAREinMIND to speak to a counsellor.
If you are struggling and need to reach out to a mental health professional, our CAREinMIND counsellors are here 24/7. Call 1300 096 269 or click the chat button on the right. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.
References
[1] Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-based complementary and alternative medicine : eCAM, 2021, 5924040. https://doi.org/10.1155/2021/5924040