Progressive Muscle Relaxation
An effective self-help tool to help combat stress and anxiety.


Progressive muscle relaxation is a highly effective exercise for those suffering with stress and anxiety. It is a method of exercising that involves the tensing and releasing of muscles and is used to promote health and wellness for the mind and body.

It can have an enormous positive effect on the mind since the mind and body are so closely connected. Progressive muscle relaxation helps to break the negative cycle that stress and anxiety suffers find hard to break.

Stressful Thoughts = Tense Body
Tense Body = Stressful Thoughts


As with chronic stress and anxiety, muscle tension is a very common complaint. When we are stressed it's not uncommon for us to develop a habit of tensing muscles. It's important to note that when muscles are tense for a prolonged period of time they create a memory of staying that way. Many people with chronic stress and anxiety have an inability to physically relax their muscles because they have been tense for long. Their muscles just naturally stay tense out of habit.

Progressive muscle relaxation is a method that trains your muscles to return to their relaxed state. This particular method of stress management helps to break the habitual tension in the body, which if done enough, can bring the body back into a relaxed state.

With stress and anxiety, the mind has an important role with progressive muscle relaxation. By relaxing the muscles, you make it easier for your mind to follow the same path. By practicing this mthod you are benefiting your mind and body together.

How Does Progressive Muscle Relaxation Work?


When you take a muscle that is tense and apply more pressure to it for an specific period of time and then release that pressure, the muscle is left more relaxed than it was originally. This is a natural, biological response. This is why progressive muscle relaxation is effective and really works. The goal of doing these exercises is to help you develop a positive habit of releasing tension by deliberately relaxing the muscles, so your mind will follow you into a more peaceful place.

How Often Should You Practice Progressive Muscle Relaxation?


The more you practice progressive muscle relaxation the better you will become. It becomes easier with time, patience and practice! Practice as often as you can. Once a day is good but if you are trying to break free from anxiety and panic, I suggest a couple times a day. The more you do it, the more control you will have over your muscles and how much tension you will experience.

Helpful Tips for Progressive Muscle Relaxation


  • Search For a Quiet Place - It's best to find a quiet place when practicing this method. You want to do this in a place where you will have no distractions.

  • Create Comfort - Make yourself as comfortable as possible. Wear comfortable, loose fitting clothing. Make sure the temperature of the room is comfortable (not too hot or cold). Your bed or a reclining chair is a good place to do these exercises.

  • Use Aromas that Relax - You can also use your favorite fragrances for added benefit. Pick a fragrance that makes you feel relaxed. By filling the room with an aroma that brings you peaceful feelings you will be enhancing your relaxation experience. Lavender is known for it's ability to promote relaxation. My absolute favorite thing to use is lavender soy candles. They burn long and clean and really do promote relaxation. Aromatherapy has long been used to reduce stress and promote relaxation.

  • Using Visualization along with Progressive Muscle Relaxation - Use your mind when practicing progressive muscle relaxation to visualize things that make you feel peaceful and relaxed. Both work well with together to enhance the effects of your relaxation ability. Close your eyes while doing Progressive Muscle Relaxation and visualize your most peaceful place. For more information visit Visualization Exercises for a more detailed approach.

  • Purchase a program or follow a free guided relaxation therapy. If you have a hard time doing this exercise on your own without guidance, you can purchase a program or even listen to a free guided Progressive Muscle Relaxation that can walk you through the experience easily.

  • Begin Practicing Progressive Muscle Relaxation


    1. Prepare for progressive muscle relaxation by concentrating on your muscles. See if you notice different areas that are more tense than others. We all have a favorite place that we keep our tension locked when we are stressed. For some it may be your jaw (resulting in TMJ), for others it may be the stomach (resulting in IBS and Colitis) and many others hold their tension in their neck, face or even their lower back. We are all different and have our own habits of handling stress.

    2. You want to tense your muscles for 10-15 seconds each and then you want to relax the muscle as much as you can while saying "RELAX" as you let the muscles go.

    3. You can start with any part of your body first. There is no particular order to do progressive muscle relaxation. However, I like to start at my head and work my way down to my feet so that I don't miss any body parts along the way.

    4. If you notice you still have tension in different areas of your body, it is okay to repeat as often as necessary until you get the results you need in your muscles.

    5. It's also important to take a cleansing, relaxing breath in between each muscle exercise. Take a deep breath, fill your lungs as much as you can, hold for 1 second and then slowly release the air.

    Progressive Muscle Relaxation Examples


  • Face - Tighten cheeks, eyebrows, forehead by scrunching and tightening. Smiling as big as you can while tightening your eyes shut also works. Hold and then release.

  • Neck - Push your chin into your chest, hold and then release.

  • Shoulders - Push your shoulders as far back as you can, pushing against the bed/chair. Hold and then release.

  • Arms - Hold arms straight along side your body. With palms facing down, push against the bed as hard as you can. Hold and then release.

  • Hands - Make a fist as tight as you can. Hold and then release.

  • Stomach - Pull your stomach in as far as you can. Imagine pulling your belly button to your back. Hold and then release.

  • Buttocks - Tighten your buttocks, hold and then release.

  • Legs - With legs straight, push heels down into the bed, hold and then release.

  • Feet - Point toes firmly, hold and then release.

  • Full body All At Once -End your progressive muscle relaxation session with complete body relaxation. Try to relax your entire body as much as possible while focusing on your muscles. Think of yourself as a limp noodle that is just melting into your bed. As you focus on your muscles, say "RELAX" and try to let go of those muscles more each time.

  • This exercise helps to increase awareness and helps you get in touch with your body. Therefore, you may notice more often when your body tenses up at different times of the day. Having this awareness will allow you to take control of your muscles and keep them in a relaxed state.


    What about Muscle Cramping During Progressive Muscle Relaxation Exercise?


    If you notice muscle spasms upon doing these exercises, it could mean that you are deficient in magnesium. Magnesium acts as a natural calcium blocker, helping your muscle cells relax after contracting. When magnesium levels are low, your muscles may contract too much and cause symptoms such as cramps or muscle spasms. A magnesium supplement is a good supplement to help with this and will help alleviate any cramping you experience. You can always check your magnesium levels with a Life Extension Magnesium, RBC Blood Test and supplement with high quality pharmaceutical grade Life Extension Magnesium - 500 mg (100 Vegetarian Capsules)

    Additional Resources


  • Progressive Muscle Relaxation: 20 Minutes to Total Relaxation

  • Calming Ocean Waves - Nature Sounds for Relaxation, Meditation and Sleep - Nature's Perfect White Noise by Ryan Judd - Board Certified Music Therapist

  • Return from Progressive Muscle Relaxation to Effective Stress Management Strategies
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