What Are the Benefits of Progressive Muscle Relaxation?
After a tense and emotionally-charged situation, have you ever noticed how you’re holding tension in your muscles? Maybe your shoulders are tight, your jaw clenched, or your stomach is in knots.
This happens because your mind and body are connected.
Progressive Muscle Relaxation (PMR) is a technique designed to help your muscles and mind relax by tapping into the connection between your mind and your body. And even though its origins began in the 1930’s, recent studies are still proving that it works. PMR has been shown to be effective for many conditions, including insomnia, headaches, anxiety, chronic pain and IBS.
What is Progressive Muscle Relaxation?
PMR is a mind-body technique where you systematically tense and relax different muscle groups in the body. Originally designed with 16 muscle groups, modern versions use 7 or even 4 groups for efficiency.
The basic process:
1. Tense a muscle group for 5-7 seconds.
2. Release and notice the relaxation for about 10 seconds.
3. Move through the body, from head to toe (or vice versa).
By intentionally relaxing your muscles, you send signals to your brain that promote a sense of calm. As a result, your stress levels decrease, and your overall well-being improves.
Dr. Edmund Jacobson, who created Progressive Muscle Relaxation in 1934, said “an anxious mind cannot exist in a relaxed body” and that is the principle that underlies PMR. The technique aims to reduce stress in your muscles to physiologically switch off the stress and worry in your mind.
Why PMR Helps Reduce Stress and Anxiety
Anxiety, fear, stress and worry all trigger the fight or flight response system in the body. It’s a system that’s hardwired into our body to be triggered when we encounter a dangerous or threatening situation. The physiological changes that occur during the fight or flight response help prepare your body to deal with the danger. If there is no real danger, the physiological changes become symptoms, including:
An increase in heart rate
Sweating
Narrowing of field of vision
Muscle tension
Sensitive hearing
Racing thoughts
Shortness of breath
Dry mouth
Nausea
The response is automatic. It doesn’t give you time to think about whether the danger is real or not. And that’s great because in a real life-or-death situation you want to be able to act quickly.
But if you’re not facing down an enemy, there is one technique than can help you turn off the fight or flight response – progressive muscle relaxation.
How does Progressive Muscle Relaxation Work?
PMR works because an anxious mind cannot exist in a relaxed body. In other words, when you release muscle tension, your body sends a signal to your brain that it’s safe to relax. As a result, you shift from stress to calm.
PMR creates physiological changes in your body and brain including:
- a decrease in sweat gland activity (a measure of autonomic nervous system arousal)
- a reduction in heart rate
- an improvement in blood flow to your muscles
- an activation of naturally occurring opioids (pain relief)
- a reduction in cortisol (the body’s stress hormone)
These physiological changes make it effective for reducing stress, anxiety and pain.
PMR operates through both top-down and bottom-up neural mechanisms:
• Top-down processing: The brain consciously directs muscle contractions and releases, engaging the cerebral cortex and cerebellum.
• Bottom-up processing: The relaxation phase sends sensory feedback to the brain via the spinal cord and brainstem, reinforcing a state of calm.
This dual approach helps break the cycle of chronic stress.
The Basic Steps of Progressive Muscle Relaxation
Relaxing is often thought of as a passive activity. But PMR is an active process and here’s how it’s done.
Mentally divide your body into 7 muscle groups:
1. Right hand and arm
2. Left hand and arm
3. Face
4. Shoulders and neck,
5. Chest, back and belly
6. Right leg
7. Left leg
Start with 3 full belly breaths. Then focus your attention on muscle group 1 and maintain muscle tension for 5 seconds then release the muscle group and relax for 10 seconds (or longer). Continue doing the same for each muscle group from 1 through 7. (Note: Do not hold tension in the feet for longer than 5 seconds to prevent cramping of the foot).
If you’re short on time, tense and relax your hands and then your feet. They are shown to have a relaxing effect on the other muscles through a chain effect.
It takes time and practice, but I have some older video’s here that you might find helpful.
Evidence-Based Health Benefits of Progressive Muscle Relaxation
1. Stress and Anxiety Reduction
Numerous studies confirm PMR’s effectiveness in reducing stress and anxiety. It has been particularly beneficial for individuals experiencing chronic stress, generalized anxiety disorder, and post-traumatic stress disorder (PTSD).
2. Improved Sleep
PMR is a proven non-pharmacological intervention for insomnia, helping individuals fall asleep faster and experience deeper, more restorative sleep.
3. Pain Management
PMR has been shown to alleviate:
• Chronic pain conditions such as fibromyalgia and arthritis.
• Headaches (particularly tension headaches) and migraines.
• Neuropathic pain by reducing pain perception and muscle tension.Oseteo
4. Enhanced Physical Health
Regular practice of PMR can:
• Lower blood pressure.
• Improve circulation.
• Reduce cortisol levels, the primary stress hormone.
5. Mental and Emotional Well-being
PMR contributes to:
• Increased energy and reduced fatigue.
• Enhanced mood and emotional resilience.
• Greater psychological well-being in cancer patients and those experiencing chronic illness.
How does it compare to mindfulness meditation?
A study (Toussaint et al, 2021) comparing PMR, deep breathing, and guided imagery found all three techniques significantly increased psychological relaxation, with no single method being superior. However, guided imagery and PMR provided better physiological relaxation than deep breathing.
For patients with Diabetic Peripheral Neuropathic Pain (Izgu et al. 2020), both PMR and mindfulness meditation offered pain relief. However, progressive muscle relaxation provided longer-term pain-relieving effects when compared to mindfulness meditation and in addition, reduced fatigue. The superior effects may be due to the fact that working the muscles increases the oxygen level of muscle cells.
Limitations and Considerations
While PMR is beneficial for many people, it’s not a cure-all and its effectiveness varies, based on the person and the condition.
People with severe muscle pain, injury, or certain psychological conditions should consult a healthcare professional before starting PMR.
Caution should be taken by people with conditions that may be aggravated by tensing their muscles. For example, overtightening the toes may cause cramp in the feet for some people. Additionally, it may not be appropriate for individuals with Parkinson’s Disease or Myotonic Dystrophy.
Use with Other Therapies
Many psychological treatment plans use PMR in conjunction with other therapies and tools, such as Cognitive Behavioral Therapy (CBT), guided imagery, and systematic desensitization to amplify treatment outcomes.
Conclusion
PMR is a simple, science-backed way to reduce stress, manage pain, and improve sleep. A few minutes a day can rewire your body’s stress response and help you feel calmer and more in control.
You have the power to create real change in your mind and body—one breath, one muscle, one moment at a time.
