Let's Find Serenity from Stress with Progressive Muscular Relaxation (PMR)
- Sarah Daniella Dziubanek
- Jan 31
- 5 min read
Stress impacts millions of individuals daily, often leading to high blood pressure, anxiety, irritability, inflammation, and physical discomfort. Additionally, when stress becomes persistent, it can transform into distress, it can transform into distress, negatively impacting an individual's well-being (Nerurkar, 2023). However, stress is essential for maintaining both mental and physical health, and can cause major upheavals in the body, mind, and soul (Grippo, 2016). Manageable stress, known as eustress, can enhance concentration, increase motivation, and improve performance during times of high-pressure situations (Nerurkar, 2023).
One proven technique that helps with stress is Progressive Muscular Relaxation (PMR). This quick and simple method offers a simple, practical way to reduce stress by focusing on the body’s muscle groups, helping you achieve a deep state of relaxation (Toussaint et al., 2021). In this guide, you will learn what PMR is, how to practice it step-by-step, its benefits, and who can benefit most from this technique. Additionally, you will find a free online guided PMR resource to help you get started right away.
What is Progressive Muscular Relaxation?
Progressive Muscular Relaxation is a relaxation technique developed in the early 20th century by Dr. Edmund Jacobson (Toussaint et al., 2021). It involves systematically tensing and relaxing different muscle groups in the body (Lou et al., 2024; Toussaint et al., 2021). The goal is to increase awareness of physical tension and learn how to release it consciously (Toussaint et al., 2021). By focusing on the contrast between tension and relaxation, PMR helps the body shift from a state of stress to one of calm (Toussaint et al., 2021). This technique is easy to learn, requires no special equipment, and can be done almost anywhere.
How to Practice Progressive Muscular Relaxation: Step-by-Step Instructions
According to Curcic (2026), below are a few steps to practice PMR effectively. Set aside 15 to 20 minutes in a quiet, comfortable space where you will not be disturbed (Curcic, 2026).
Find a Comfortable Position
Sit or lie down in a relaxed position. Close your eyes if you feel comfortable.
Start with Deep Breathing
Take a few slow, deep breaths. Inhale through your nose for a count of four, hold for a count of two, then exhale through your mouth for a count of six. This helps prepare your body for relaxation.
Focus on Your Feet
Curl your toes tightly and hold the tension for about 5 to 7 seconds. Notice the feeling of tension. Then release the tension suddenly and feel the difference as your muscles relax.
Move Up to Your Lower Legs
Tighten your calf muscles by pointing your toes upward or pressing your heels down. Hold for 5 to 7 seconds, then release.
Tense Your Thighs
Squeeze your thigh muscles as hard as you can without causing pain. Hold, then relax.
Tighten Your Buttocks
Contract your gluteal muscles, hold, and release.
Focus on Your Abdomen
Pull your stomach muscles in tightly, hold, then let go.
Tense Your Chest and Back
Take a deep breath and hold it, tightening your chest muscles. At the same time, squeeze your shoulder blades together. Hold, then exhale and relax.
Tighten Your Hands and Arms
Make fists and squeeze your hands tightly. Then tense your biceps by bending your arms. Hold, then release.
10. Focus on Your Neck and Shoulders
Shrug your shoulders up toward your ears and hold. Then drop them suddenly.
11. Tense Your Face
Scrunch your forehead, squeeze your eyes shut, clench your jaw, and purse your lips. Hold,
and then relax.
12. Scan Your Body
After completing all muscle groups, take a moment to notice how your body feels. Breathe
deeply and enjoy the sensation of relaxation.
Benefits of Progressive Muscular Relaxation
Below, Toussaint et al. (2021) offer a variety of PMR benefits that are supported by research and clinical experience:
Reduces Physical Tension
By actively releasing muscle tension, PMR helps ease headaches, neck pain, and back pain caused by stress.
Lowers Anxiety Levels
The focused attention on muscle groups diverts the mind from anxious thoughts, promoting a calmer mental state.
Improves Sleep Quality
Practicing PMR before bedtime can help quiet the mind and relax the body, making it easier to fall asleep and stay asleep.
Enhances Body Awareness
Regular practice increases your ability to detect early signs of tension, allowing you to address stress before it escalates.
Supports Emotional Regulation
Relaxing the body can help regulate emotions, reducing feelings of irritability or overwhelm.
Who Should Consider Using PMR?
According to Lou et al. (2024) and Toussaint et al. (2021), PMR is suitable for many people, including:
Individuals Experiencing Chronic Stress
Those with demanding jobs, caregiving responsibilities, or high-pressure lifestyles can benefit
from this accessible relaxation tool.
People with Anxiety Disorders
PMR can complement other treatments by helping reduce physical symptoms of anxiety.
Anyone with Muscle Pain or Tension
Those suffering from tension headaches, muscle stiffness, or fibromyalgia may find relief through
regular PMR practice.
Students and Professionals
PMR can improve focus and reduce stress during exams or work deadlines.
Older Adults
Gentle and non-strenuous, PMR is safe for older adults looking to manage stress and improve
sleep.
Tips for Getting the Most Out of PMR
Practice Regularly
Consistency is key. Aim to practice PMR daily or several times a week.
Create a Relaxing Environment
Choose a quiet, comfortable space with minimal distractions.
Wear Comfortable Clothing
Loose clothing allows muscles to relax fully.
Be Patient
It may take a few sessions to notice significant benefits.
Combine with Other Relaxation Techniques
Try pairing PMR with deep breathing, meditation, or gentle yoga for enhanced effects.
Free Online Guided Progressive Muscular Relaxation Resource
If you prefer guided sessions, here are recommended free resources to help you get started:
Guided PMR Audio by The Mindful Movement
Available on YouTube are the following two audio and video guides to go through
the entire PMR process with calm, clear instructions.
(Connelly, 2015)
and
(Hospital for Special Surgery, 2021)
These guided sessions can help you stay focused and learn the PMR technique more easily.
Stress is a part of life, but it does not have to control your well-being. Progressive Muscular Relaxation offers a straightforward, effective way to reduce tension and promote calm (Hospital for Special Surgery, 2021). By practicing PMR regularly, you can build resilience against stress and enjoy a greater sense of peace in your daily life (Hospital for Special Surgery, 2021).
References
Connelly, M. (2015, July 23). Progressive muscle relaxation training. [Video]. YouTube. https://youtu.be/ihO02wUzgkc?si=eqjnZfRlg5SHrYdo
Curcic, A. (2026). How to practice progressive muscle relaxation: Your step-by-step guide to relax body. VeryWellMind. How to Practice Progressive Muscle Relaxation
Grippo, A. (2016). Why stress is both good & bad. Psychology Today. Why Stress Is Both Good and Bad | Psychology Today
Hospital for Special Surgery. (2021, October 5). Guide progressive muscle relaxation. [Video]. YouTube. https://youtu.be/2IJUD-e14FY
Luo, Y., Du, J., Wang, J., Liu, P., Shi, Z., He, Y., Che, G., Huang, K., & Wang, J. (2024). Progressive muscle relaxation alleviates anxiety and improves sleep quality among healthcare practitioners in a mobile cabin hospital: a pre-post comparative study in China. Frontiers in Psychology, 15, 1337318. doi: 10.3389/fpsyg.2024.1337318
Nerurkar, A. (2023, January 5). Good stress vs bad stress: Here's how to tell the difference. Calm. Good stress vs bad stress: here’s how to tell the difference — Calm Blog
Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbacher, M., Kohls, N., Hirsch, J., & Sirios, F. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Commentary Alternative Medicine, 2021, 5924040. doi: 10.1155/2021/5924040.
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