Progressive muscle relaxation (PMR) is a therapy that involves tightening and relaxing muscle groups in a specific pattern, one at a time.

One way to relieve muscle tension is to do progressive muscle relaxation, also known as Jacobson’s relaxation technique.

Let’s get into what PMR is, what the benefits are, and how to do this technique.

American physician Edmund Jacobson created PMR in the 1920s. It was based on the theory that physical relaxation can promote mental relaxation.

Jacobson discovered that you can relax a muscle by tensing and then releasing it, and doing so can also relax the mind.

PMR provides a framework for achieving this state of relaxation. It requires you to work on one muscle group at a time, allowing you to notice the tension in that specific area.

It’s also essential to tense each muscle group before relaxing. This action emphasizes the area’s sense of relaxation.

There is plenty of evidence behind PMR’s health benefits. Let’s take a closer look at what research has discovered about this technique.

Reduces anxiety and tension

Anxiety relief is one of the major benefits of PMR. This includes generalized anxiety disorder or anxiety due to a stressful situation.

Improves sleep

Because PMR induces relaxation, it may also help you get better sleep.

In a 2020 study, researchers tested PMR on 80 burn patients. These patients often experience high anxiety and poor sleep quality due to their physical and psychological conditions.

The patients were divided into two groups. One group did PMR for 20 to 30 minutes a day, 3 days in a row. The other group just received routine care and treatment.

After 3 days, the researchers determined that the patients who did PMR showed a significant decrease in anxiety and an improvement in sleep quality compared to the group who only received routine care.

PMR is an easy technique to do at home. You don’t need any special equipment or gear. All you need is focus, attention, and a quiet spot where you won’t be distracted.

The key to this technique is to tense each muscle group and hold for 5 seconds. Then, exhale as you let your muscles fully relax for 10 to 20 seconds before moving on to the next muscle group.

Try PMR

  1. Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.
  2. Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.
  3. Next, tense your calf muscles, then let go.
  4. Move your knees toward each other. Hold, then let go.
  5. Squeeze your thigh muscles. Hold, then let go.
  6. Clench your hands. Pause, then let go.
  7. Tense your arms. Hold, then let go.
  8. Squeeze your buttocks. Pause, then let go.
  9. Contract your abdominal muscles. Pause, then let go.
  10. Inhale and tighten your chest. Hold, then exhale and let go.
  11. Raise your shoulders to your ears. Pause, then let go.
  12. Purse your lips together. Hold, then release.
  13. Open your mouth wide. Hold, then let go.
  14. Close your eyes tightly. Pause, then release.
  15. Lift your eyebrows. Hold, then release.

If you’re new to relaxation techniques or PMR, consider these helpful tips:

  • Set aside 15 to 20 minutes for PMR. Do it in a quiet, comfortable area.
  • Turn off your phone to avoid distractions.
  • Avoid holding your breath, which can cause more tension. Inhale deeply when you tense your muscles and exhale fully when you relax.
  • Move in a sequence that works for you. For example, you can start at your head if you want to, and move down your body.
  • Wear loose, lightweight clothing.
  • Practice PMR even when you’re feeling calm, especially in the beginning. This will make it easier to learn the method.

It may help to listen to a PMR recording. This way, you can follow the steps without constantly thinking about the instructions.

Here’s where you can find guided audio recordings:

  • YouTube
  • wellness or meditation podcasts
  • mobile apps like Headspace

A mental health professional, such as a therapist, can also guide you through this relaxation technique.

Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety.

You can do PMR in the comfort of your own home. Practice the technique regularly for best results. Over time, it may help you feel more relaxed and mentally calmer.