Stress, Tension, Pain? Progressive Muscle Relaxation Might Help

What Is Progressive Muscle Relaxation by Jacobson? An Introduction

Developed by American physician Edmund Jacobson in 1929, this relaxation technique was based on the idea that psychological stress often goes hand-in-hand with physical muscle tension.

Progressive Muscle Relaxation (PMR) is a simple process that alternates between tensing and relaxing different muscle groups in the body. After receiving proper instruction, you can easily practice it on your own. PMR requires only 10 to 20 minutes a day and can be performed while sitting in a chair.

How Does PMR Affect the Body?

Jacobson believed that relaxing muscles could reduce nerve activity, which in turn would lower psychological tension. Since the 1980s, many studies have confirmed the effectiveness of PMR with scientific backing. Today, PMR is widely used in medicine and psychotherapy.

Its effectiveness lies in how it stimulates the autonomic nervous system—specifically, the sympathetic (responsible for activity) and parasympathetic (responsible for relaxation) systems. Alternating between tensing and relaxing muscles stimulates both functions, leading to slower breathing, a steadier heartbeat, and greater inner calm.

Benefits and Effects of Progressive Muscle Relaxation

Many people feel the benefits of PMR after their first session, while others need multiple sessions to fully experience its effects. With regular practice, PMR can help reduce stress and alleviate related muscle tension. It creates a profound sense of inner calm. During the exercise, blood pressure and heart rate decrease, and your breathing becomes more even.

When Is PMR Helpful? Applications of Progressive Muscle Relaxation

Common applications of Progressive Muscle Relaxation include:

• Stress
• Burnout
• Insomnia
• Mood swings
• ADHD
• Concentration issues and restlessness
• Chronic pain
• Headaches and migraines
• High blood pressure
• Psoriasis and eczema
• Back pain, muscle tension, and posture issues
• Digestive problems
• Sexual dysfunction
• Mild to moderate depression

PMR can also be used preventively, even if you don’t experience any of these symptoms. It’s proven to reduce anxiety and tension while promoting emotional resilience and stress tolerance.

However, there are certain conditions where PMR should be avoided or used only after consulting a doctor, such as:

• Tendonitis
• Psychological conditions like acute psychosis, mania, or obsessive-compulsive disorder
• Epilepsy
• Severe depression
• Muscle diseases and inflammations
• Severe musculoskeletal disorders
• Asthma
• Low blood pressure

For those under extreme stress, PMR can occasionally cause side effects like nausea or headaches.

PMR Step-by-Step Guide: How Progressive Muscle Relaxation Works

To get started with PMR, it can be helpful to record the instructions on your phone, so you can follow along without distraction. Wear loose, comfortable clothing that doesn’t restrict your movements.

Start by sitting comfortably in a chair with your hands resting on your thighs and both feet flat on the floor. In the tensing phases, inhale, and in the relaxing phases, exhale. Hold the tension for 5 to 7 seconds, followed by a relaxation phase of 20 to 30 seconds. Keep your eyes closed throughout the exercise. Tense your muscles in this order:

1. Hand and forearm (right for right-handers, left for left-handers)
2. Biceps of the same arm
3. Other hand and forearm
4. Biceps of the other arm
5. Wrinkle your forehead
6. Press your tongue against your palate
7. Tense your jaw
8. Squeeze your eyes shut
9. Tense the muscles in your neck
10. Muscles in your chest, shoulders, and upper back
11. Abdominal muscles
12. Thigh of one leg
13. Calf of the same leg
14. Foot of the same leg
15. Thigh of the other leg
16. Calf of the other leg
17. Foot of the other leg

After finishing the exercises, take a few minutes to relax. Gradually move your hands, arms, and the rest of your body. Only then should you open your eyes.

Muscle Relaxation in Everyday Life: Tips for Integration

Since PMR can be performed while sitting and requires only a small amount of time each day, it’s easy to fit into your daily routine. Take a few moments before or after work, or during a break, in a quiet space where you won’t be disturbed. Practicing PMR regularly can help you maintain balance and relaxation even on the busiest days.