Introduction
When you deliberately tense your body and then let that tension go, a surprisingly deep relaxation follows. Progressive Muscle Relaxation (PMR), developed by Edmund Jacobson in 1938, is a scientifically validated method for releasing stress and anxiety at the physical level. Anyone can learn it without any special equipment, and it is also effective for relieving insomnia, headaches and chronic pain.
Key Points
How Progressive Muscle Relaxation Works
We often don't notice that our bodies are tense. In PMR, you deliberately tense each muscle group for 5–7 seconds and then relax it for 15–30 seconds, so you can clearly feel the difference between tension and relaxation. In the process, your ability to notice tension in your body (body awareness) grows, and the parasympathetic nervous system is activated, lowering your heart rate and blood pressure.
The Sequence (16 Muscle Groups)
Lie down or sit comfortably and take three deep breaths. Hands and arms: clench your fists tightly (tense for 5 seconds) → let go (relax for 15 seconds). Do the biceps and triceps in turn. Shoulders: raise them up to your ears, then let them drop. Face: wrinkle your forehead, squeeze your eyes shut, press your lips together. Neck: tilt your head toward your chest. Chest: take a deep breath and hold it. Stomach: tighten your abdominal muscles. Lower back: lift it slightly. Legs: thighs, calves and feet, in that order.
What the Research Says
According to meta-analytic research, PMR significantly reduces anxiety symptoms (effect size d = 0.57) and is especially effective for generalized anxiety disorder and insomnia (Clinical Psychology Review, 2008). There is also a study in which patients with high blood pressure who practiced PMR for 8 weeks saw their systolic blood pressure drop by an average of 5 mmHg.
How to Practice
- Practice full-body PMR for 15–20 minutes every night before bed.
- If you're short on time, focusing only on the tensest areas (shoulders, jaw) still helps.
- The key is to fully feel the difference between tension and relaxation.
- At first, using a guided audio track (on YouTube or an app) makes it easier.
Applying It in Daily Life
When you notice your shoulders creeping up while working at your desk, lift them up to your ears and then drop them all at once. When you feel nervous before an exam, clench your fists tightly and then release them, letting the tension go. When you can't fall asleep, relaxing your body in order from your toes to your head can help you drift off.
Cautions
- Skip any area with a musculoskeletal injury. If you feel pain, don't push yourself.
- Tensing too hard can cause muscle cramps. Use a comfortable level of effort.
- At first you may not clearly feel the difference between tension and relaxation, but it becomes more refined with practice.
A Word from Mindy
When your body lets go of tension, your mind lets go too. Tonight before you fall asleep, release the tiredness of the day that has built up all over your body. Mindy will be with you for a peaceful night.