What is Progressive Muscle Relaxation & Why is it Effective?
Reading Time: 10 minutes Progressive Muscle Relaxation is a relaxation technique that can reduce stress and improve sleep quality.
Pioneered by American physician Edmund Jacobson in the early 20th century, this technique emphasizes the systematic tensing and relaxing of muscle groups throughout the body, promoting relaxation and awareness of bodily sensations (Jacobson, 1929).
I always thought my combination of yoga, magnesium supplements, and melatonin gave me the best sleep quality possible – but that was until I rediscovered progressive muscle relaxation a couple of years ago.
I originally used progressive muscle relaxation as a child when I first began learning how to live with Tourette’s Syndrome, but I forgot about it as I got older.
After installing the Calm app and searching throguh some of their stress-relief programs, I again discovered progressive muscle relaxation and learned that it is still one of the best ways to suppress my motor tics and help me sleep better!
Keep reading below to learn more about progressive muscle relaxation and why it is one of the best natural remedies for stress and one of the simplest ways to improve your sleep quality!
What is Progressive Muscle Relaxation?
Progressive Muscle Relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups to reduce stress, promote relaxation, and improve overall well-being.
Progressive muscle relaxation was developed by Dr. Edmund Jacobson in the early 20th century.
Dr. Jacobson’s work was rooted in the understanding that physical tension was closely related to mental tension.
He discovered that by reducing muscle tension, one could also alleviate anxiety and promote a state of relaxation.
It has since become a widely recognized and employed relaxation technique, finding its place in various therapeutic and wellness settings.
How to Do Progressive Muscle Relaxation
The core of PMR lies in systematically tensing and then relaxing different muscle groups throughout the body.
The process typically begins with the muscles in the feet and progresses upwards through the legs, abdomen, chest, arms, and finally, the face.
Through this deliberate process, individuals can better understand the contrast between the sensations of a tensed and relaxed muscle, thus promoting overall physical relaxation and stress reduction.
Each muscle group is tensed for a few seconds and then relaxed, with a period of relaxation in between.
The technique helps individuals to develop a deeper awareness of physical sensations, particularly the contrast between tension and relaxation, developing a deeper state of relaxation across the body (Craske & Barlow, 2007).
Although you can guide yourself through progressive muscle relaxation sessions, numerous applications have been developed to guide individuals through PMR sessions.
I use the Calm app, which offers guided sessions for PMR, among other relaxation and meditation exercises.
With its user-friendly interface and expert-guided sessions, the Calm app provides an accessible and convenient platform for individuals to practice progressive muscle relaxation and other relaxation techniques as part of their nightly routine.
As I’ve found out over the last several months, integrating technology through apps like Calm can significantly promote adherence to relaxation practices, making it easier for individuals to develop a relaxing pre-sleep routine.
Benefits of Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a scientifically backed relaxation technique with wide-ranging health benefits.
By systematically tensing and relaxing different muscle groups, progressive muscle relaxation helps alleviate stress, improve sleep, and enhance physical and mental well-being.
Research has shown that progressive muscle relaxation not only aids in relaxation but also has tangible effects on physiological processes such as blood pressure, heart rate, and immune function.
Whether used to improve sleep quality, manage anxiety, or support physical recovery, progressive muscle relaxation is a powerful tool for overall health.
Below are some of the most notable benefits of progressive muscle relaxation:
Reduces Stress and Anxiety
Progressive muscle relaxation is highly effective at lowering cortisol levels, the body’s primary stress hormone, which helps alleviate both acute and chronic stress.
By focusing on the contrast between muscle tension and relaxation, individuals become more aware of their body’s response to stress and learn to release built-up tension.
Studies have shown that progressive muscle relaxation can significantly reduce anxiety in individuals with generalized anxiety disorder (GAD) and stress-related conditions (Conrad & Roth, 2007).
The structured nature of progressive muscle relaxation makes it particularly useful for people who struggle with mindfulness-based stress reduction techniques.
Over time, regular practice can lead to a calmer mind and better emotional regulation.
Improves Sleep Quality
Practicing progressive muscle relaxation before bed can help individuals fall asleep faster and enjoy deeper, more restorative sleep.
By physically relaxing the body and shifting focus away from racing thoughts, progressive muscle relaxation creates the ideal conditions for sleep onset.
Research indicates that relaxation techniques like progressive muscle relaxation can improve sleep efficiency and duration while reducing nighttime awakenings (Morin et al., 2006).
This technique is especially beneficial for people suffering from insomnia, as it helps counteract the hyperarousal that often disrupts sleep.
Regular progressive muscle relaxation practice can lead to long-term improvements in sleep quality, making it a simple yet effective addition to any nighttime routine.
Lowers Blood Pressure and Heart Rate
PMR promotes activation of the parasympathetic nervous system, often referred to as the “rest and digest” system, which lowers heart rate and blood pressure.
Studies have found that individuals who regularly practice progressive muscle relaxation experience significant reductions in systolic and diastolic blood pressure, making it a valuable tool for managing hypertension (Varvogli & Darviri, 2011).
By reducing overall physiological tension, PMR helps the cardiovascular system function more efficiently.
This makes it a beneficial practice for individuals looking to improve heart health and reduce the impact of chronic stress on their bodies.
Incorporating PMR into a daily routine can lead to long-term cardiovascular benefits.
Alleviates Chronic Pain
Chronic pain conditions, such as fibromyalgia, arthritis, and lower back pain, often worsen due to muscular tension and stress.
PMR helps break this cycle by reducing muscle tension, promoting circulation, and encouraging the release of endorphins, the body’s natural painkillers.
Research suggests that progressive muscle relaxation can significantly reduce the perception of pain in individuals with chronic pain disorders, making it a useful complement to traditional pain management strategies (Vambheim et al., 2021).
It is also effective for reducing tension headaches and migraines by relieving tightness in the neck, shoulders, and facial muscles.
By consistently practicing PMR, individuals can experience reduced pain levels and improved daily function.
Enhances Recovery from Physical Exertion
Athletes and active individuals can benefit from PMR as a tool for muscle recovery and relaxation.
After intense exercise, muscles often remain in a semi-contracted state, leading to soreness and fatigue.
PMR helps accelerate muscle recovery by promoting blood flow and reducing residual muscle tension.
Many athletes, such as myself, incorporate progressive muscle relaxation into their post-workout routines to enhance flexibility, decrease injury risk, and support overall recovery.
By integrating PMR with proper hydration and nutrition, individuals can optimize their recovery process and maintain peak performance levels.
Boosts Immune System Function
Chronic stress weakens the immune system by increasing inflammation and suppressing immune function.
PMR counteracts this by reducing stress-related inflammation and promoting relaxation, which supports immune resilience.
Some studies suggest that regular relaxation practices like progressive muscle relaxation can enhance natural killer (NK) cell activity, improving the body’s ability to fight infections (Davidson et al., 2003).
This makes progressive muscle relaxation a valuable technique for individuals prone to stress-related illnesses, such as frequent colds or autoimmune conditions.
By managing stress through PMR, individuals can support their immune system and overall health.
Reduces Symptoms of Depression
PMR can be a helpful non-pharmaceutical intervention for individuals experiencing mild to moderate depression.
The deep relaxation response triggered by PMR stimulates the release of serotonin and dopamine, neurotransmitters that regulate mood and emotional well-being.
Studies have shown that relaxation techniques, including progressive muscle relaxation, can be effective in reducing depressive symptoms and enhancing overall mental health (Jain et al., 2007).
Because PMR encourages a focus on the present moment, it can also help break cycles of negative thinking commonly associated with depression.
Practicing progressive muscle relaxation regularly may lead to a more positive outlook and improved emotional resilience.
Helps Control Symptoms of PTSD and Trauma-Related Stress
PMR has been integrated into trauma recovery programs to help individuals with Post-Traumatic Stress Disorder (PTSD) manage hyperarousal and anxiety.
Research suggests that progressive muscle relaxation can reduce PTSD symptoms such as nightmares, intrusive thoughts, and heightened physiological arousal (Sloan et al., 2018).
By training the body to relax in response to stress, PMR provides a tool for individuals to regain a sense of control over their physiological reactions.
This technique can be especially beneficial for those who struggle with heightened startle responses and muscle tension due to past trauma.
When used in conjunction with other therapeutic approaches, PMR can be a valuable aid in trauma recovery.
Improves Focus and Cognitive Performance
PMR not only relaxes the body but also enhances cognitive function by reducing mental fatigue.
Chronic stress can impair working memory, attention span, and problem-solving abilities, but relaxation techniques like PMR help counteract these effects.
Studies have shown that individuals who regularly practice progressive muscle relaxation experience improved focus and mental clarity, making it useful for students, professionals, and anyone needing to enhance cognitive performance.
By reducing the mental clutter caused by stress and anxiety, PMR supports better decision-making and concentration.
Over time, this can lead to increased productivity and improved mental resilience.
Eases Gastrointestinal Issues (IBS, GERD, etc.)
The gut and brain are closely linked, meaning that stress can significantly impact digestive health.
Conditions such as Irritable Bowel Syndrome (IBS) and Gastroesophageal Reflux Disease (GERD) and acid reflux often worsen due to stress-induced inflammation and muscle tension.
PMR helps regulate the gut-brain axis, reducing gastrointestinal discomfort and promoting digestive regularity (Keefer & Blanchard, 2001).
Many individuals with stress-related digestive disorders find that PMR alleviates bloating, cramping, and other discomforts.
By incorporating progressive muscle relaxation into daily routines, individuals may experience improved digestion and gut health.
Improves Respiratory Function
PMR encourages deeper, diaphragmatic breathing, which improves oxygen intake and lung function.
This is particularly beneficial for individuals with conditions like asthma or chronic obstructive pulmonary disease (COPD), as it helps regulate breathing patterns.
By reducing stress-induced shallow breathing, PMR allows for greater respiratory efficiency and relaxation of the chest muscles.
Some individuals use PMR in combination with breathing exercises to enhance overall lung capacity.
Regular practice can lead to better control over breath and improved overall respiratory health.
Supports Weight Management
Chronic stress is a major contributor to weight gain, as elevated cortisol levels increase cravings for high-calorie, processed foods.
PMR helps regulate stress levels, reducing emotional eating and promoting more mindful eating habits.
By lowering physiological arousal, progressive muscle relaxation can also aid in weight management by promoting better digestion and metabolic function.
Studies suggest that relaxation techniques like PMR may play a role in long-term weight maintenance by helping individuals manage their stress-related eating behaviors.
Incorporating PMR into a healthy lifestyle can support weight loss efforts by reducing unnecessary stress-related food cravings.
Increases Self-Awareness and Mind-Body Connection
One of the most valuable benefits of progressive muscle relaxation is its ability to improve body awareness.
By focusing on the contrast between tension and relaxation, individuals become more attuned to how stress manifests in their bodies.
This increased awareness can help with posture, movement efficiency, and recognizing early signs of tension before they escalate.
Over time, PMR develops a deeper connection between the mind and body, enhancing overall well-being. This self-awareness can also improve emotional regulation and resilience in stressful situations.
Guided PMR with the Calm App
The Calm app is a popular wellness application designed to promote relaxation and mindfulness and help you get better sleep.
It provides an extensive library of guided relaxation exercises, sleep stories, breathing techniques, and music tracks, all aimed at creating a serene and mindful atmosphere for its users.
Among its offerings, the app includes guided sessions for Progressive Muscle Relaxation (PMR), making it a convenient tool for those looking to explore or deepen their PMR practice.
Calm provides guided PMR sessions led by experienced instructors, which can be particularly beneficial for beginners or individuals seeking structured guidance.
The app also offers a variety of session lengths to accommodate different schedules.
Furthermore, Calm’s tranquil and intuitive interface, along with its additional resources like calming music and nature sounds, can enhance the PMR experience by creating a conducive environment for relaxation.
The app’s tracking feature also allows users to monitor their progress and stay motivated in their relaxation journey.
Combining PMR with Other Relaxation Techniques
While PMR is effective, other relaxation techniques like mindfulness meditation, deep breathing exercises, and prayer also offer benefits for sleep and stress management.
However, PMR’s structured and systematic approach can particularly benefit individuals who find value in a more guided and tactile relaxation process.
The comparative efficacy of these techniques may vary by individual, underscoring the importance of personal experimentation in finding the most beneficial relaxation routine.
Pairing PMR with mindfulness meditation and prayer (which I believe is the most important stress management technique) can create a comprehensive relaxation routine.
Breathing exercises, like diaphragmatic breathing or the 4-7-8 technique, can further enhance the relaxation response elicited by PMR.
By consciously controlling their breathing, individuals can lower their heart rate and reduce feelings of anxiety, creating a deeper state of relaxation (Brown & Gerbarg, 2005).
The Breathwrk App offers numerous guided breathing exercises to help you establish a beneficial guided breathing routine.
Final Thoughts – Should You Do Progressive Muscle Relaxation?
Doing Progressive Muscle Relaxation (PMR) before bedtime is a practical and effective strategy to combat the prevalent issues of stress and sleep disturbances.
By systematically tensing and then relaxing different muscle groups, individuals can significantly lower their stress levels, fostering a conducive environment for sleep initiation.
The practice not only aids in quicker sleep onset but also contributes to improved sleep duration and quality.
Moreover, engaging in PMR has been shown to equip individuals with a better understanding of their bodily sensations, thus providing a foundation for long-term stress management.
Given the compelling evidence regarding the effectiveness of PMR, incorporating this relaxation technique into one’s nightly routine could be highly beneficial.
The practice does not require extensive time commitments and can easily be adapted to fit individual schedules.
The simplicity and efficacy of PMR make it a viable option for anyone looking to enhance their sleep quality and better manage stress.
Technology can serve as a bridge to combine various relaxation techniques into a cohesive routine.
Apps like Calm and Breathwrk provide guided PMR sessions and resources for mindfulness meditation and breathing exercises.
By utilizing these digital platforms, individuals can create a tailored relaxation routine that suits their needs, ultimately promoting better stress management and sleep quality.
