How to Practice Progressive Muscle Relaxation

How to Practice Progressive Muscle Relaxation: Progressive muscle relaxation (PMR) is a technique for reducing apprehension that was developed in the 1930s by American physician Edmund Jacobson. The technique involves alternating tension and relaxation in every main muscle group of the body.

If you suffer from an anxiety disorder, such as generalized anxiety disorder or social anxiety disorder (SAD), it’s likely that your muscles are frequently rigid. You will learn how a relaxed muscle differs from a tense muscle through the practice of PMR.

In conjunction with other cognitive behavioral therapy techniques, such as systematic desensitization, progressive muscle relaxation is frequently employed. However, exercising the technique on your own will give you greater influence over your body’s response to anxiety.

If you practice this technique properly, you might even fall unconscious. If so, congratulate yourself on achieving such a profound level of relaxation and for your prior efforts.

Consult your doctor before beginning any relaxation training if you have a medical condition. Defining here How to Practice Progressive Muscle Relaxation?

How to Practice Progressive Muscle Relaxation

Uses for Progressive Muscle Relaxation

Progressive muscle relaxation can be helpful for a range of reasons, including:

Anxiety
High blood pressure
Lower back pain
Migraine
Muscle tension
Neck pain
Stress

Chronic anxiety and tension can contribute to a variety of health issues. Chronic stress is associated with melancholy, diabetes, cardiovascular disease, and irritable bowel syndrome.

Progressive muscle relaxation may also be included in a toolbox of stress management techniques that can enhance long-term health and well-being.

Progressive Muscle Relaxation Steps

Find a peaceful location devoid of distractions. Lay on the ground or recline in a chair, loosen any apparel that is too tight, and remove your spectacles or contacts. Place your palms in your lap or on the chair’s armrests. Take several deep, even breaths. If you have not already, practice diaphragmatic breathing for a few minutes.

Now, pay close attention to the following areas while leaving the remainder of your body relaxed.

1. Forehead: Squeeze the muscles in your forehead, holding for 15 seconds. Feel the muscles becoming tighter and tenser. Then, slowly release the tension in your forehead while counting for 30 seconds. Notice the difference in how your muscles feel as you relax. Continue to release the tension until your forehead feels completely relaxed. Breathe slowly and evenly.
2. Jaw: Tense the muscles in your jaw, holding for 15 seconds. Then release the tension slowly while counting for 30 seconds. Notice the feeling of relaxation and continue to breathe slowly and evenly.
3. Neck and shoulders: Increase tension in your neck and shoulders by raising your shoulders up toward your ears and hold for 15 seconds. Slowly release the tension as you count for 30 seconds. Notice the tension melting away.
4. Arms and hands: Slowly draw both hands into fists. Pull your fists into your chest and hold for 15 seconds, squeezing as tight as you can. Then slowly release while you count for 30 seconds. Notice the feeling of relaxation.

Buttocks: Slowly increase tension in your buttocks over 15 seconds. Then, slowly release the tension over 30 seconds. Notice the tension melting away. Continue to breathe slowly and evenly.
Legs: Slowly increase the tension in your quadriceps and calves over 15 seconds. Squeeze the muscles as hard as you can. Then gently release the tension over 30 seconds. Notice the tension melting away and the feeling of relaxation that is left.
Feet: Slowly increase the tension in your feet and toes. Tighten the muscles as much as you can. Then slowly release the tension while you count for 30 seconds. Notice all the tension melting away. Continue breathing slowly and evenly.

Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.

With time and practice, you’ll be able to perform this process to quickly induce a wave of relaxation passing through your body.

Efficacy of Progressive Muscle Relaxation

Progressive muscle relaxation can have a range of benefits, including reduced anxiety and better sleep. Some areas where research has found PMR to be helpful include:

Anxiety

Progressive muscle relaxation is effective for inducing relaxation, according to a 2021 study. The results indicated that this effect was instantaneous, making it an ideal option for those who require rapid anxiety alleviation.

StressSince PMR induces relaxation, it can be a useful tool for stress management. A 2022 study discovered that a shortened progressive muscle relaxation intervention substantially decreased cortisol levels. Additionally, self-reported tension levels decreased.

Sleep

Progressive muscle relaxation can be useful as a sleep aid because it relaxes the mind and body. In one study, researchers discovered that PMR was beneficial for individuals with high anxiety and poor sleep quality. Three 20- to 30-minute PMR sessions markedly improved sleep quality and decreased anxiety compared to the control group.

Pain Relief

Anxiety and stress can also contribute to muscle tension that contributes to or exacerbates pain. According to research, progressive muscle relaxation can help alleviate cervical pain, low back pain, and migraines.

Progressive Muscle Relaxation Tips

When practicing progressive muscle relaxation, following some helpful tips can also be useful:

Wear comfortable clothing: While you can practice PMR anytime, dressing comfortably may help you relax more fully. Try wearing lightweight, loose clothing.
Set aside 15 to 20 minutes to practice.
Do PMR is a quiet, comfortable location that is free of distractions.
Breathe deeply while you do PMR. Make sure that you are not holding your breath or breathing shallowly.
When you first begin, make it a point to practice when you are feeling calm. This will make it easier to relax your body.

A Word From Verywell

For minor to moderate anxiety, relaxation techniques such as progressive muscle relaxation can be beneficial. It can be especially beneficial when combined with conventional treatments such as cognitive-behavioral therapy and medication.

However, if you are experiencing substantial symptoms of anxiety or chronic tension, it is imperative that you seek treatment from a physician or other mental health professional.