Progressive Muscle Relaxation: A Step-By-Step Guide

Are you struggling with trauma-related anxiety, general anxiety, or simply having trouble calming your racing mind? It's important to know you're not alone. 

Anxiety disorders are the most common mental health struggle that Americans face, with over 40 million people experiencing distress from anxiety and anxiety-related issues.

Aside from understanding that you're not alone, it's also important to understand that there are effective treatment options available and even at-home exercises you can perform yourself to help with anxiety. Progressive muscle relaxation is one such (very effective) technique.

In this quick guide, we'll walk you through how to relieve stress and how to relax using progressive muscle relaxation as a regular practice in your life. Think of this as a guide to help calm your mind, body, and soul.

What Is Progressive Muscle Relaxation?

The goal of progressive muscle relaxation is to reduce muscle tension and promote feelings of relaxation. Progressive muscle relaxation is often used as a tool to manage stress and anxiety. It's also great as a way to learn how to relieve muscle tension from sports or exercise.

The practice may also help to improve sleep quality and alleviate pain, but is often used as part of a larger treatment plan that includes other relaxation techniques such as meditation and deep breathing.

How does it work? Each session of PMR typically takes about 20 minutes to complete. It can be done sitting or lying down in a comfortable position. To start, simply focus on one muscle group at a time and tense the muscles for 5 to 10 seconds before relaxing them for 30 seconds. 

Once you have completed the cycle for all muscle groups, take a few deep breaths and enjoy the feeling of relaxation. Then, come back to the present moment as slowly as you need to.

Benefits of Progressive Muscle Relaxation

While it might not sound relaxing to practice a technique that involves tensing different muscle groups in the body, there are many benefits of progressive muscle relaxation. 

This practice can help to improve circulation, increase flexibility, reduce stress and pain, and promote better sleep. For people who suffer from conditions like migraines or arthritis, progressive muscle relaxation can be an effective way to manage symptoms. 

The process of tensing and relaxing muscles can also help to release tension and improve your range of motion. Additionally, progressive muscle relaxation can be done anywhere and does not require any special equipment. 

So if you're looking for a way to relax and improve your overall health, progressive muscle relaxation may be right for you.

Understanding the Muscle Groups

Before beginning your PMR practice, it's helpful to understand the muscle groups. You'll need to tense and relax each group one by one, so understanding what and where each muscle group is can help you get the most out of this exercise.

Follow along as we help you identify each muscle group and then provide you with a basic overview of how to clench and release the area.

Hands

To begin the exercise, you can start by clenching your hands or making a fist. You don't have to clench so tightly that you create pain or uncomfortable tension; a simple fist will do here.

Wrists & Forearms

Start by extending your hands at the wrist. Then, bend your hands backward and forward to essentially stretch your wrists and forearms. You can also tighten the muscles of your forearms by making a fist as you perform this movement.

Biceps & Upper Arms

First, make a fist. Then, bend your arms at the elbow. You should feel your biceps and upper arms tighten slightly, but if you need to you can incorporate a slight flexing movement to increase the tension before you release it.

Shoulders

Bring your shoulders up to your ears. Leave them there for a second and then let them fall naturally down.

Forehead

Wrinkle your forehead as much as you can. Then, relax it (allowing your entire face to relax naturally, including your jaw).

Eyes & Nose

Before you start to clench and relax the area around your eyes, it's helpful to remove glasses or contact lenses. Then, close your eyes as tightly as possible while scrunching your nose in the process. This doesn't have to feel uncomfortable before you release.

Cheeks & Jaw

Simply smile as widely as you can. Then, let your cheeks and jaw relax into their natural position, paying special attention to how relaxed your tongue is.

Mouth

Press your lips tightly together and then release. As you do, bring your awareness to the tension in the rest of your face. If you notice tension anywhere then work to relax and release it.

Back of the Neck

To tense the back of your neck you can lean it back into some form of support. If you're sitting then this can be the back of your chair. If you're lying down then it's usually your pillow or the floor.

Neck

Work to try and touch your chin to your chest. Go as far as feels safe and comfortable without causing strain to the back of your neck.

Chest

Take as deep of a breath as you can comfortably. Hold it for about five to ten seconds before releasing it.

Back

Sit or lie comfortably somewhere (as you should be during this entire process!). Then, arch your back up away from the surface.

Stomach

Suck your stomach into a knot as deeply inward as you possibly can. Stay there and hold that position for a few seconds before releasing and relaxing the tension.

Hips & Buttocks

The primary focus here is on your buttocks and clenching this area will also work to open and relax your hips. Clench your buttocks together as tightly as possible and then release.

Thighs

Apply the same technique from above to your thighs. Clench your thigh muscles as tightly as possible. If you need to, you can roll your ankles as part of this process to create more tension.

Lower Legs

Point your toes upwards towards your face or the ceiling. Then, point them down and curl your toes. Repeat these movements a few times.

How to Relieve Muscle Tension With PMR

Now that you're aware of what muscles we'll be working with and how to effectively clench and release them, you're ready to start the process of engaging in progressive muscle relaxation. 

Remember that there's no right way to do this. This technique is about helping you relax and calm your anxious mind. If something feels good, explore that; if it feels off or is causing you pain then feel free to skip that muscle group for now and continue with the rest of the process.

Preparation

First, you'll need to prepare. You need to ensure you have about 15 minutes of uninterrupted alone time to engage in this practice. Preferably, you'll be able to find a quiet, comfortable place where you can relax by yourself.

Remove your shoes and get into some comfy, cozy clothes. You want to be as comfortable as possible during this exercise, so feel free to lie in your bed or create a comfortable space on your couch or the floor.

Then, take five slow, deep breaths. Exhale mindfully as you let all of your worries and anxious thoughts escape with each breath.

Step 1: Apply Tension

Now, work through each muscle group mentioned above. As you breathe in, tense one muscle group. Try to focus on the tension and direct your awareness specifically to that muscle group.

You might notice some slight discomfort or shaking, but that's normal. It's your body's way of building up more tension for the eventual release (which is what you want). Hold each muscle group for five to ten seconds.

Step 2: Relax Your Tense Muscles

As you exhale, relax each muscle group slowly. Work to ensure that you're releasing all of the tension. If it helps to visualize something, imagine the stress and anxiety melting off your body or leaving as part of each breath. 

Ultimately, what you're doing is allowing stress and anxiety to leave your body. It's important to focus on this and become aware of the difference between tense feelings and relaxed feelings.

Step 3: Rest

Take one final exhale and then relax for up to about 30 seconds. Try to remain present during this rest and focus on your breath or your bodily sensations, not the anxiety, your to-do list, or anything else outside of the present moment.

After each rest, move on to the next muscle group and repeat steps one and two.

Step 4: Return to the Present

After you have gone through each muscle group, take one final rest and focus on letting everything go. Try to make your body feel as relaxed as possible (it's okay if you don't get this on the first try as it takes practice).

Finally, count backward from one to five and then open your eyes as you return to the present moment and reality.

When Should You Use Progressive Muscle Relaxation?

Progressive muscle relaxation is an excellent tool to use if you're upset and need to calm down. It's also a great tool to use if you struggle with insomnia, nightmares, or anxiety-related and trauma-related issues.

Seeing as it's a calming technique, we recommend practicing PMR each night before bed for at least a couple of weeks. While you might notice an immediate reduction in stress in anxiety, the effects will compound over time (like any other treatment in therapy).

Progressive Muscle Relaxation Videos

You can certainly use the instructions above to go through a Progressive Muscle Relaxation on your own tensing and releasing each muscle group.

However, I have found that sometimes I like listening to someone else walk me through a PMR. Below are some examples. You’re welcome to play these and follow along. Or, you can do a search and find an audio you would like to follow along to. OR you could even record yourself to play back later. Experiment and see what works the best for you!

Progressive muscle relaxation video just under 16 minutes.

Here’s a link to a long, 1 hour one that would be great if you’re really having trouble relaxing but it’s time to fall asleep.

Here’s a quick (under 6 minutes) PMR you could in the middle of the day if you just need a “reset.” For example, you might do this one before a meeting or presentation you’re anxious about.

Learn More About How to Cope With Anxiety & Trauma

If you're not sure what kind of counseling you need, our therapists can help you figure that out. They can also teach you some helpful techniques, like progressive muscle relaxation, that you can use on your own to help reduce stress. 

However, we know that beginning counseling can feel like a big step, and it's important to find a therapist that you feel comfortable with. Our team takes great care in matching you with the right therapist based on the type of counseling you are looking for and your needs.

If you're ready to begin therapy for trauma, anxiety, nightmares, stress or other mental health issues, feel free to reach out. We look forward to helping you on your healing journey.