Tense Up to Chill Out - Why Try Progressive Muscle Relaxation?

Sometimes we get so used to living in a tense body that we don’t even notice the tension and tightness we’re carrying. But there’s a simple, effective way to first notice the tension we may be experiencing, and second, to ease that tension; allowing your body to experience a more relaxed state- Progressive Muscle Relaxation (PMR).

-Image by Anton Sobatyak

What is Progressive Muscle Relaxation?

Simply put, PMR is a technique that involves tensing and then relaxing different muscle groups in your body, one by one. It’s like telling your body “This is what it feels like to chill out”.  PMR not only works to help people reduce stress and anxiety, PMR is also beneficial for athletes, professionals, and anyone who needs to release physical or emotional tension.

The beauty of PMR lies in the contrast between tension and relaxation. By consciously tightening and then releasing each muscle group, you’re teaching your body to recognize the difference between feeling tense, and feeling calm. Over time, PMR can help you become more aware of where you hold your stress and how to release it, allowing your body to find a relaxed state more easily.

How Does PMR Work?

Here’s the cool part—you don’t need any special equipment, and you can do it almost anywhere. Here’s how it typically works:

1. Start by finding a quiet place, where you won’t be interrupted. Get comfy, either sitting or lying down.

2. Breathe In and Tense Up - Begin with your feet. Take a deep breath in, and as you do, tense the muscles in your feet as tightly as you can. Hold that tension for about five seconds.

3. Release and Relax- Now, exhale slowly and let all that tension go. Feel the muscles soften and notice how different they feel when relaxed.

4. Move Up the Body- Work your way up, tensing and relaxing muscle groups—calves, thighs, abdomen, shoulders, neck, face, jaw and don’t forget the muscles around your eyes and in your forehead—until you’ve covered your entire body. You might even imagine your body as a noodle.

Who Can Benefit?

Honestly, anyone! Whether you’re dealing with anxiety, or just the everyday stresses of life, PMR can help you reconnect with your body and find a little peace in your day. It’s great for winding down before bed, easing into a busy morning, or even as a mid-day reset.  If you experience muscle spasms, chronic pain or serious injuries, feel free to simply skip the tensing up portion of the exercise, and continue using your breath to relax your muscles one by one on your exhale.  

So, take a deep breath, tense, release, and let the relaxation begin!