Progressive Muscle Relaxation (PMR) is a relaxation technique that helps reduce stress and tension in the body. It is based on consciously tensing and relaxing various muscle groups in sequence, either from head to toe or vice versa.
The goal is to recognize the difference between tension and relaxation in the muscles, which contributes to a sense of ease and physical relief. It also increases general body awareness, making it easier to notice how and where we create tension within ourselves.
This exercise is typically combined with deep breathing, which further aids in calming the mind. The method is primarily used in therapy to reduce anxiety, improve sleep, alleviate pain, or for general mental and physical relaxation.
Contraindications and Precautions!
Progressive muscle relaxation is NOT recommended if you:
- Experience severe pain in muscles or joints,
- Have significant heart conditions requiring rest,
- Have more severe breathing difficulties,
- Are currently pregnant,
- Have experienced panic attacks.*
*Progressive Muscle Relaxation can be effective in reducing the frequency and intensity of panic attacks. However, it can also trigger them in some cases. It is not recommended to perform it on your own but only under the guidance of a qualified professional who can assess its appropriateness.
If at any point during the exercise you feel intense discomfort, a strong urge to stop, or you don’t feel well, please immediately discontinue the exercise and do not continue without consulting a professional.
Procedure
This basic procedure can be applied to all muscle groups. Below is an overview of the body with the main muscle groups. You may choose to include other, smaller muscle groups if it suits you, always prioritizing your well-being, relaxation, and comfort without pushing boundaries.
Each part of the body should be directly felt, experiencing the sensation of tension and relaxation. If you find it particularly difficult to tense a specific part or don’t feel a significant change after relaxation, you can use visualization (imagining that part of the body expanding, becoming soft and light). Larger muscle groups can typically be easily tensed by knowing the correct movements—examples for individual groups are provided below.
Progressive muscle relaxation
Begin with a few deep abdominal breaths. As you exhale, feel the tension gently leaving your body. You can say “inhale” as you breathe in and “exhale” as you breathe out, following the rhythm of your breathing.
Clench your fists tightly. Hold the tension for 7–10 seconds, then relax for 15–20 seconds.
Continue to breathe and periodically notice your breath to relax it if you are holding it. Let your breathing flow freely. If you like, you can sync your breath with the phases of muscle tension and relaxation for each group.
Tense your biceps by curling your forearm towards your shoulder (“making muscles”) with both arms. Hold... hold... hold... and relax.
Tense your triceps—the muscles on the back of your upper arms—by spreading your arms at shoulder height and turning your elbows upward. Hold... and relax.
Tense your forehead muscles by raising your eyebrows as high as you can. Hold... and relax. Notice how your forehead muscles become soft and relaxed.
Tense the muscles around your eyes by squeezing them shut tightly. Hold… and relax. Be aware of the feeling of deep relaxation spreading around the eye area.
Tense your jaw by opening your mouth as wide as possible and stretching the muscles around it. Hold… and relax. Allow your lips to part and your jaw to loosen.
Tighten your neck muscles by tilting your head as far back as possible, as if you want to touch your back with your head (gently and slowly, avoiding pain). Pay attention to the tension in your neck muscles. Hold… and relax. Since this area is often very tense, repeat this step twice..
Take a few deep breaths and feel the weight of your head pressing against the surface it’s resting on. Push your head into the surface and relax.
Raise your shoulders toward your neck as if trying to touch your ears. Hold… and relax.
Tighten the muscles around your shoulder blades by pushing your shoulders back as if you want to bring the shoulder blades together. Hold the tension in your shoulder blades… and relax. (This area is also often tense and stiff, so it’s recommended to repeat this step twice.).
Tense your chest muscles by taking a deep breath. Hold your breath for 10 seconds… and slowly relax. Feel the tension leaving your chest as you exhale.
Tense your abdominal muscles by pulling your abdomen inward. Hold… and relax. Feel the wave of relaxation spreading around your abdomen.
Tighten your lower back muscles by arching your back (do not do this if you experience back pain; proceed cautiously). Hold… and relax.
Tense your glutes by squeezing them together. Hold… and relax. Feel the surrounding muscles becoming soft and loose.
Tighten your thigh muscles up to your knees (for example, by pressing your legs against the floor while seated or lifting both legs parallel to the ground). Hold… and relax. Feel how your thigh muscles loosen and relax.
Tighten your calf muscles by pulling your toes upward toward your body (be cautious to avoid cramping). Hold… and relax.
Tighten your feet by stretching and spreading your toes (you can also curl them inward, like a fist). Hold… and relax.
Mentally scan your entire body, taking time to feel each part. If any part remains tense, repeat one or two cycles for that muscle group.
Imagine a wave of relaxation slowly spreading throughout your body, starting from your head and gradually moving to every muscle, all the way to your toes. Spend some time with this sensation of a fully relaxed body.
About the technique
This practice should initially take about 20–30 minutes, and with time and practice, it can be shortened to 15–20 minutes.
Regular practice of progressive muscle relaxation leads to a significant reduction in general anxiety levels. Its purpose is relaxation and connection with the body, not testing limits. Therefore, approach it only if you feel comfortable and safe.
You might find it helpful to record the above steps for self-guidance or practice it independently by memory once you’re familiar. Choose a guided or self-directed method depending on what suits you best.
Daily progressive muscle relaxation has been proven to reduce anxiety, excessive worry, irritability, impatience, physical and mental restlessness.
Consequently, it allows greater enjoyment of life—in the present moment.
Relaxing my body, I relax my mind.
Relaxing my mind, I find refuge in the here and now.
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