When we’re stressed, our bodies naturally tense up—even when we don’t realize it. Progressive Muscle Relaxation (PMR) is a technique that helps release that tension by intentionally tightening specific muscles and then letting them relax completely. It’s especially helpful for people who feel “always tense,” unable to unwind physically or mentally. In this article, we’ll explore what PMR is and how to practice it safely and effectively.

What Is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is a technique developed by American physiologist Edmund Jacobson. It involves deliberately tightening and then relaxing muscle groups in sequence to create a deep state of physical and mental relaxation. The term progressive refers to “gradually advancing through stages.” By tightening a muscle and then releasing it, you can clearly feel the contrast between tension and relaxation. Practiced regularly, PMR helps you notice when your body is tightening in response to emotions like anxiety, fear, or stress—and eventually, you’ll be able to relax naturally without effort.

Key Points and Precautions

When practicing PMR, use about 60–70% of your strength—enough to feel the tension, but never to the point of pain or strain. When you release the tension, let your muscles “drop” all at once. A warm, gentle sensation afterward is a sign that the muscle is relaxing properly. Breathing also plays a key role. Slow, deep breathing helps your body relax more easily.

You should consult your doctor before practicing PMR if you:

• Have severe shoulder, back, or lower-back pain
• Have cardiovascular conditions
• Feel extreme fatigue
• Experience pain or discomfort while performing the exercises

How to Practice Progressive Muscle Relaxation

Before starting, take a moment to settle your breathing using slow abdominal breaths. Here is a simple example using the hands:

1. Make a fist, wrapping your fingers tightly with your thumb inside. Inhale as you tense the muscles and hold the tension for about 5 seconds.
2. Exhale as you release the tension all at once, then rest for 15–20 seconds.

Repeat this 2–3 times.

Focus on the warm, melting sensation of the muscle releasing. Many people notice better circulation, a calming warmth throughout the body, and a softening of the mind—a comforting experience that reminds us how important true rest can be.

Other Muscle Groups to Try

You can practice PMR on the whole body or focus only on areas where tension is strongest. Always pay close attention to the muscles you are engaging.

• Arms: Bend your elbows and tighten the biceps → relax and extend the arms.
• Shoulders: Lift your shoulders toward your ears → drop them loosely.
• Back: Clasp your hands behind you and pull your shoulder blades together → release.
• Neck: Gently clench your teeth and bring your chin toward your chest → relax.
• Face: Close your eyes tightly and purse your lips → soften the entire face.
• Stomach: Pull your abdomen inward → release.
• Glutes: Squeeze the muscles around the pelvis → release.
• Legs: Stretch your legs with heels on the floor and pull the toes toward your body → release.

Because PMR can create deep relaxation, be careful not to stand up too quickly afterward. Take a moment to check if any tension remains, then stretch lightly and return your body to “normal mode.”

Benefits of Progressive Muscle Relaxation

PMR is a practice of noticing the contrast between tension and relaxation. Over time, you’ll become more aware of your physical and emotional state. As you start understanding what situations make your muscles tense or your heart rate rise, you’ll be less overwhelmed by stress, anxiety, discomfort, or fear.

Regular practice can:

• Reduce stress
• Balance the autonomic nervous system
• Improve sleep quality
• Increase emotional resilience

The Importance of Self-Care for Your Body and Mind

PMR is just one form of self-care. Mindfulness and meditation—topics we often introduce on Gassho—also support emotional well-being and stress management. Having simple techniques you can do anytime, anywhere becomes a powerful ally during difficult or overwhelming moments. Taking intentional steps to care for yourself and noticing even small improvements can build confidence and support long-term well-being.

Make Time to Care for Yourself with Progressive Muscle Relaxation

PMR helps you create deep relaxation by intentionally contracting the muscles and then releasing them. As you continue the practice, you’ll become more sensitive to your body’s signals and better able to care for yourself. By focusing on the warm, loosening sensation as your muscles release, both your body and your mind can soften. May today be gentle and peaceful for you. Thank you for reading.