By practicing PMR, you will learn how a relaxed muscle feels different from a tense muscle.
Progressive muscle relaxation is generally used along with othercognitive behavioral therapytechniques, such assystematic desensitization.
However, practicing the technique alone will give you greater control over your body’s anxiety response.
Klaus Vedfelt / Getty Images
If you practice this technique correctly, you may even end up falling asleep.
For those with medical conditions, consult your doctor before beginning any relaxation training exercise.
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.
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 practicingdiaphragmatic breathing.
Enjoy the feeling of relaxation sweeping through your body.
Continue to breathe slowly and evenly.
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 hormonecortisol.
It also led to reductions in self-reported stress levels.
Pain Relief
Anxiety and stress can also contribute to muscle tension that causes or worsens pain.
Research indicates that progressive muscle relaxation can help reduceneck pain,lower back pain,and migraines.
Recap
Progressive muscle relaxation can be a helpful tool for reducing symptoms of anxiety.
It can also help people manage stress, improve sleep, and combat pain.
The use of an audio recording allows you to relax and concentrate on the technique fully.
you’re able to also find guided voice recordings on YouTube, podcasts, and mobile apps.
It can be particularly helpful when practiced alongside traditional treatment such as cognitive-behavioral therapy or medication.
U.S. Department of Veterans Affairs.Progressive muscle relaxation.
2021;2021:5924040. doi:10.1155/2021/5924040
American Psychological Association.Stress effects on the body.
2013;8(6):e65378.
2018;24(6):22-30.
