Progressive muscle relaxation is generally used along with other cognitive behavioral therapy techniques, such as systematic desensitization. However, practicing the technique alone will give you greater control over your body’s anxiety response. For those with medical conditions, consult your doctor before beginning any relaxation training exercise.
Uses for Progressive Muscle Relaxation
Progressive muscle relaxation can be helpful for a range of reasons, including:
AnxietyHigh blood pressureLower back painMigraineMuscle tensionNeck painStress
Chronic stress and anxiety can contribute to various health problems. Health complications linked to chronic stress include depression, diabetes, heart disease, and irritable bowel syndrome.
Progressive Muscle Relaxation Steps
Find a quiet place free from distractions. Lie on the floor or recline in a chair, loosen any tight clothing, and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair. Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing. Now, focus your attention on the following areas, being careful to leave the rest of your body relaxed. Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.
Efficacy of Progressive Muscle Relaxation
Progressive muscle relaxation can have a range of benefits, including reduced anxiety and better sleep. Some areas where research has found PMR to be helpful include:
Anxiety
A 2021 study found that progressive muscle relaxation was effective for inducing relaxation. The results indicated that this effect was immediate, which makes it an ideal choice when you need fast anxiety relief.
Stress
Since PMR helps induce relaxation, it can also be a valuable tool for managing stress. One 2022 study found that an abbreviated progressive muscle relaxation intervention significantly reduced levels of the stress hormone cortisol. It also led to reductions in self-reported stress levels.
Sleep
Because progressive muscle relaxation relaxes the mind and body, it can also be helpful as a sleep aid. In one study, researchers found that PMR was helpful for people experiencing high anxiety levels and low sleep quality. Participants who practiced three 20- to 30-minute sessions of PMR had significantly better sleep and less anxiety than those in the control group.
Pain Relief
Anxiety and stress can also contribute to muscle tension that causes or worsens pain. Research indicates that progressive muscle relaxation can help reduce neck pain, lower back pain, and migraines.
Progressive Muscle Relaxation Tips
When practicing progressive muscle relaxation, following some helpful tips can also be useful:
Wear comfortable clothing: While you can practice PMR anytime, dressing comfortably may help you relax more fully. Try wearing lightweight, loose clothing.Set aside 15 to 20 minutes to practice.Do PMR is a quiet, comfortable location that is free of distractions.Breathe deeply while you do PMR. Make sure that you are not holding your breath or breathing shallowly.When you first begin, make it a point to practice when you are feeling calm. This will make it easier to relax your body.
You might also consider using a voice recording, such as the free MP3 audio file offered by McMaster University, with directions on practicing progressive muscle relaxation. The use of an audio recording allows you to relax and concentrate on the technique fully.
A Word From Verywell
Relaxation techniques such as progressive muscle relaxation can be helpful for mild to moderate anxiety. It can be particularly helpful when practiced alongside traditional treatment such as cognitive-behavioral therapy or medication. However, if you are experiencing significant symptoms of anxiety or chronic stress, it is essential to consult with a doctor or other mental health professional to obtain suitable treatment.
