Progressive muscle relaxation

In today’s fast-paced world, relaxation techniques are essential tools for managing stress, improving focus and nurturing overall wellbeing.

Progressive muscle relaxation (PMR), also known as ‘Jacobson’s relaxation technique’, involves systematically tensing and relaxing different muscle groups to reduce tension throughout the body.

This technique was developed by Dr Edmund Jacobson in the early 20th century after his research highlighted a connection between muscle tension and stress. Over the years, PMR has become widely recognised for easing both mental and physical stress.

By releasing tensions in your body, PMR eases both mental and physical stresses, empowering individuals to better manage life’s challenges.

In this article, we’ll explore the science-backed benefits, guide you through each step of the technique, and offer advice on incorporating it into your daily routines.

How to practise progressive muscle relaxation

To help you benefit fully from PMR, follow this step-by-step guide to practise the technique effectively:

Before you begin

• Environment: set aside a quiet space where you won’t be disturbed. Consider playing calming music or using a guided audio track to assist you
• Preparation: sit or lie down comfortably, with your arms relaxed by your sides and your legs uncrossed. Take a few deep breaths to centre yourself before you begin

PMR steps

• Begin with your feet: start by focusing on your toes. Tense the muscles in your feet by curling your toes and holding the tension for 5 seconds. Then, slowly release, feeling the relaxation spread as you exhale
• Tense your calves: shift your attention to your calves. Flex your feet up towards your shins to create tension, hold for 5 seconds, then slowly release
• Engage your thighs: move up to your thighs, tightening the muscles by pressing your legs together or flexing them firmly before releasing
• Tighten your abdomen: now, focus on your abdominal muscles by squeezing them and holding for 5 seconds
• Move to your chest and shoulders: take a deep breath, expanding your chest and tensing your muscles. After holding for a few seconds, release and allow the tension to melt away
• Focus on your hands and arms: clench your fists for 5 seconds, then release. Next, flex your forearms by bending your elbows, holding the tension briefly before releasing
• Relax your neck and jaw: to tense the muscles in your neck, tilt your head back for 5 seconds before gently releasing. For your jaw, clench your teeth softly, hold and then let go
• Finish with your forehead: raise your eyebrows to create tension across your forehead before releasing after 5 seconds and letting your entire face relax

Post-PMR

Focus on breathing: after completing the muscle groups, focus on your breathing, taking slow, deep breaths to end the session

Benefits of progressive muscle relaxation

PMR offers a range of health benefits, from stress relief to improved sleep. Here are some key advantages:

Stress reduction

By systematically tensing and relaxing muscle groups, PMR helps lower cortisol levels, promoting a calmer state of mind. Research indicates that PMR can help reduce stress and anxiety levels, with a study published by the National Library of Medicine showing notable decreases in stress markers following regular practice.

Better sleep quality

Practising PMR before bed can aid in winding down by signalling to your body that it’s time to relax. By easing muscle tension and calming the mind, the technique can make it easier to drift off more quickly and reduce restlessness.

Pain and muscle tension relief

A study by National Center for Biotechnology Information also states that it can help ease pain and muscle tension by actively engaging the body's relaxation response. This encourages blood flow to tense areas, which can reduce muscle stiffness and promote healing.

Enhanced mindfulness

By focusing on each muscle group, PMR promotes awareness of your physical sensations, which can enhance overall mindfulness and body awareness.

Integrating PMR into daily life

PMR can be more effective when it’s practised regularly. Here are some tips for weaving the practice into your daily routines:

• Morning routine: begin your day with a quick session to ease any stiffness from sleep and start the day with a calm, focused mind
• Evening routine: practising this technique before bed helps relax both body and mind, making it easier to unwind and transition into sleep
• Workplace stress management: a quick PMR session at your desk, focusing on tension-prone areas like your neck and shoulders, can be a great way to counter midday stress
• Pair with mindfulness practices: when it’s combined with deep breathing or meditation, PMR can amplify the relaxation response, making it an excellent addition to any mindfulness routine