Progressive Muscle Relaxation
- Michele McNiff
- Mar 12
- 2 min read
Updated: Mar 13
Our health needs us! American Holistic Nurse Association is here to support you!
Relax and Release: Building Resilience with Progressive Muscle Relaxation (PMR)
Feeling stressed, tense, or overwhelmed? Progressive Muscle Relaxation (PMR) is a powerful technique to help you relax, improve sleep, and enhance your overall resilience. Here's a simple guide to incorporating PMR into your self-care routine.
What is Progressive Muscle Relaxation (PMR)?
PMR is a relaxation technique developed by Edmond Jacobson in the early 1900s. It focuses on consciously tensing and relaxing muscle groups, helping you learn to recognize and release tension stored in your body. Regular practice reduces stress, lowers blood pressure, slows your breathing, and calms your nervous system.
Why Should You Try PMR?
Research shows PMR helps:
Lower heart rate and blood pressure
Reduce muscle tension and headaches
Improve sleep quality
Decrease anxiety and stress
Enhance emotional well-being.
Step-by-Step PMR Practice
Step 1: Tense
Focus on one muscle group at a time (e.g., right hand).
Inhale deeply while gently tightening that muscle group for 5 seconds.
Keep other areas of your body relaxed.
Step 2: Release
Slowly exhale, completely releasing the tension.
Feel the stress and tension leaving your body with your breath.
Step 3: Relax and Notice
Relax completely for 15 seconds.
Notice and appreciate the difference between tension and relaxation.
Repeat each sequence twice daily for at least one week to become familiar with the sensations of tension and relaxation.
Full PMR Practice Sequence
Once comfortable with the basics, practice the full PMR sequence:
Right foot → Lower leg → Entire leg
Left foot → Lower leg → Entire leg
Right hand → Forearm → Entire arm
Left hand → Forearm → Entire arm
Abdomen
Chest
Neck and shoulder
Face (jaw, eyes, forehead)
It's perfectly normal to fall asleep during practice—celebrate this relaxation!
Condensed PMR (Quick Relaxation)
Once familiar with full PMR, try the condensed version. It simplifies the practice into larger muscle groups:
Lower limbs
Abdomen and chest
Arms, shoulders, and neck & Face
Adding a Relaxation Cue
Enhance PMR effectiveness by using cue words during relaxation:
Inhale as you tense muscles.
As you exhale and release, repeat calming phrases like “Relax,” “Let go,” or “Stay calm.”
With regular practice, your mind and body will respond instantly to these cue words, promoting quick relaxation even during stressful situations.
Practice Tips
Aim for twice daily sessions for at least a week.
Falling asleep during practice is common—consider it a success!
Gradually, you'll notice a greater awareness and control over muscle tension.
The Science Behind PMR
Practicing PMR regularly:
Lowers stress hormones.
Increases calming alpha brain waves.
Boosts your body’s natural pain relievers and mood enhancers.
Consistent practice can even evoke “remembered wellness”—a calm and secure feeling similar to maternal nurturing. Incorporate PMR into your daily routine and experience the lasting benefits of deeper relaxation and enhanced emotional resilience.
Resources:
Comments