Progressive muscle relaxation is a structured approach to stress management and improved well-being. These techniques can reduce anxiety, pain, and insomnia and are relatively easy to learn. You can perform progressive muscle relaxation exercises as part of your regular wellness routine for optimal mental and physical health.
What Is Progressive Muscle Relaxation?
Progressive muscle relaxation involves sequenced tensing and relaxing muscles from feet to head (or head to feet) throughout the body. The goal is to activate the body’s relaxation response by influencing the inner workings of physiology to relieve tension, stress, and other ailments.1, 2
The nervous system “switches gears” from the stress to the relaxation response when individuals systematically tense and release muscle groups throughout the body. As this happens, breathing slows, heart rate and blood pressure drop, and stress hormones, like cortisol and adrenaline, decrease.
9 Steps of Progressive Muscle Relaxation
Progressive relaxation can be practiced in any position—lying down, seated, or standing. Learning how to relax muscles in a sequence may sound challenging, but practicing muscle relaxation techniques is relatively simple. Take a moment to settle in before beginning by relaxing your shoulders, opening your hands, and spreading your fingers.3
Conceptualize the progressive muscle relaxation steps as different body parts to concentrate on. Actively focus on the sensations in your body and breathing. When your attention wanders, gently return to tensing and relaxing. Progressive muscle relaxation techniques can help you tune into feelings of tension, stress, and anxiety throughout the day.1, 2, 3, 4
When practicing, tense your muscles for 15-20 seconds. Release quickly rather than gradually. Relax and breathe deeply for 20-30 seconds before tensing again, focusing on the sensation of stress leaving your body.
Below are the nine steps of progressive muscle relaxation:
- Forehead: Furrow your brow as if you were frowning or concentrating deeply before releasing your muscles.
- Face: In sequence, squeeze your eyes shut and purse your lips. Press your tongue against the roof of your mouth and release.
- Jaw and cheeks: Clench your jaw (taking care not to cause pain in your teeth), smile broadly, and release.
- Neck and shoulders: Press your head back gently, hold, and release that position. Lower your chin toward your chest. Next, shrug your shoulders up to your ears and release.
- Arms and hands: Bend your arms at your elbows and flex your biceps. Extend your arms and bend your hands so your fingers point straight up. Make tight fists and release
- Back: Arch your back away from the floor or back of your chair and release.
- Buttocks: Squeeze the muscles of your cheeks together and release.
- Legs: Clench your thigh muscles, calves, and shins. Flex and point your toes, holding each separately before moving to the next and releasing.
- Feet: Curl your toes and release.
Benefits of Progressive Muscle Relaxation
Progressive muscle relaxation has numerous mental and physical health benefits, including reduced stress and anxiety. Progressive relaxation can help release muscle tension in the entire body while calming the mind and directing attention away from problems.2
Below are the benefits of progressive muscle relaxation:
Pain Relief
Our muscles become tense when we experience stress or anxiety, sometimes leading to pain, inflammation, and discomfort. Progressive muscle relaxation involves systematically tensing and relaxing each muscle group, promoting a sense of calm. Progressive muscle relaxation brings awareness to your pain, allowing you to address specific areas to target tension.
Improved Sleep Quality
Muscular relaxation plays a vital role in improving sleep quality. Many individuals struggle with falling or staying asleep due to restlessness. Progressive muscle relaxation can help calm the body and mind, allowing for a more peaceful and restful sleep.
Incorporating progressive muscle relaxation exercises into a bedtime routine tells your body to slow down and prepare for rest. You may experience a deeper and more rejuvenating sleep, thus helping decrease nighttime disturbances.
Decreased Anxiety
Practicing progressive muscle relaxation for anxiety can be a valuable tool. In fact, these techniques can reduce anxiety symptoms because they encourage individuals to breathe, relax, and maintain a neutral sense of stillness. Focusing on the physical sensations resulting from anxiety allows people to alleviate tension and inner stress.
Stress Management
Stress can be overwhelming in our fast-paced and demanding modern world. Eventually, stress can take a toll on our mental and physical well-being, so practicing effective stress management is crucial.
As mentioned, progressive muscle relaxation helps redirect your attention from distress to a state of body-mind calm. Muscle tension relaxation techniques allow you to focus on your body rather than external stressors that fuel chronic or toxic stress. Thus, you can regain mental clarity to better respond to challenging situations.
Improved Blood Pressure
Research has shown that progressive muscle relaxation can improve high blood pressure and hypertension.5 Because chronic muscle tension can heighten blood pressure, regularly practicing progressive muscle relaxation can be an effective solution.
How to Practice Progressive Muscle Relaxation
Progressive muscle relaxation is easy to learn and practice on your own.3 However, effective muscle relaxation exercises require patience and practice. You may need a few weeks to grow comfortable with the process.6
Below are general guidelines for progressive muscle relaxation:1,4,6,7
- Use a guided script to get started: Consider following a guided script, especially when first learning. Various guided muscle relaxation exercises may be available online or through other resources.
- Consider using visualization to enhance your experience: As you focus on the sensation of tension release, you might imagine stress leaving your body as a particular color or shape.
- Breathe slowly and deeply: Deep breathing will deepen both the tension and feelings of release.
- Practice frequently: Exercising daily progressive muscle relaxation techniques is helpful. Alternatively, you can practice at least several times weekly to achieve results.
- Establish a regular time and place: Add these techniques into your daily routine because this helps you form a habit.
- Combine your practice with other positive self-care: Additional self-care activities could include exercising, proper nutrition, and stress management techniques.
Combining Progressive Muscle Relaxation & Therapy
Therapy alongside progressive muscle relaxation can benefit those struggling with mental health issues requiring additional support. Some therapists may incorporate muscle relaxation techniques for anxiety and stress into their practice, so consider locating a provider specializing in these practices. You can find the right therapist using an online therapist directory to begin your mental wellness journey.
Final Thoughts
Progressive muscle relaxation is a safe and effective approach to reduce stress, anxiety, anger, physical pain, and high blood pressure. Consider progressive muscle relaxation if you are dealing with these human experiences and seeking ways to enhance your progression. When used as one component of your approach to well-being, progressive muscle relaxation is all the more powerful and effective.
Progressive Muscle Relaxation Infographics
