Stress and tension don’t just live in our minds—they take up residence in our bodies, too. You know that stiff neck or tight shoulders you feel at the end of a long day? That’s your body carrying stress. Thankfully, there’s a simple technique to help: Progressive Muscle Relaxation (PMR).
PMR is a research-backed method to reduce stress, lower anxiety, and even help manage pain. You can do it anywhere. This guide will walk you through a full body, PMR step by step, so you have another tool to reduce stress in your body.
What Is Progressive Muscle Relaxation?
PMR is all about intentionally tensing and relaxing different muscle groups in your body. The goal is to notice the difference between how tension feels and how relaxation feels, so you can let go of the stress your body might be holding onto.
How to Practice PMR at Home
Step 1: Find a Comfortable Spot
• Sit in a comfortable chair or lie down somewhere quiet.
• Rest your hands by your sides or on your lap.
• Close your eyes, if you’d like.
Step 2: Start with Deep Breathing
Take a few deep breaths to get started.
• Inhale deeply through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale slowly through your mouth for 6 counts.
Do this three times to settle in.
Step 3: Work Through Your Muscle Groups
For each muscle group, follow this process:
1. Tense the muscles for about 5 seconds.
2. Notice how the tension feels.
3. Relax the muscles completely and feel the difference.
Here’s a sequence you can follow:
1. Hands and Arms
• Squeeze your hands into fists. Hold… then release.
• Bend your elbows to tighten your arms. Hold… then release.
2. Shoulders and Neck
• Shrug your shoulders up toward your ears. Hold… then release.
• Press your head backward gently as if making a double chin. Hold… then release.
3. Face
• Scrunch up your face—tighten your forehead, close your eyes, and purse your lips. Hold… then release.
4. Chest and Stomach
• Take a deep breath, tighten your chest and stomach muscles. Hold… then release.
5. Legs and Feet
• Point your toes downward and tighten your calves. Hold… then release.
• Flex your feet upward, pulling your toes toward your shins. Hold… then release.
Step 4: Full-Body Relaxation
Once you’ve gone through all the muscle groups, take a moment to focus on your whole body.
• Imagine a warm wave of relaxation spreading from the top of your head to the tips of your toes.
• Imagine yourself melting into wherever you are.
• Stay here for a few moments, breathing deeply and soaking in the calm.
Step 5: Wrap It Up
When you’re ready, gently wiggle your fingers and toes. Stretch a little if you’d like, and slowly open your eyes. And if you are reading this your eyes are already open. Good job.
Why PMR Works
PMR is effective because it breaks the cycle of physical tension caused by stress. When your muscles relax, your mind naturally follows suit. Over time, practicing PMR regularly can help you become more aware of when your body is holding tension, so you can relax before stress takes over.
Set aside just 10 minutes today to give it a shot. You don’t need any special equipment—just your body and a quiet place. Let this practice be your go-to tool for unwinding after a long day or calming your nerves when anxiety strikes. You don't have to do the entire body, you can just focus on your hands, shoulders...etc.
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