Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a practice of progressively tensing and relaxing various muscle groups, and then observing the feeling of relaxation that the practice brings.

PMR systematically relaxes the major muscle groups of the body in a conscious and deliberate way allowing us, through the mind-body connection, to release tension from the mind.

PMR teaches us to recognise the difference between tensed muscles and relaxed muscles.  In this technique we give our full attention to the feelings of the muscles when they are contracted.  Then we consciously relax the muscles and observe how they feel when they are relaxed.  In so doing we learn to recognise when we are stressed and when we are relaxed by the presence or absence of muscular tension. By developing the ability to feel this difference we can, at the first sign of increased muscle tension, choose to switch off the SNS and regain our sense of balance and calm.

Note: A 2011 study published in the Journal of Occupational and Organizational Psychology found that office workers who practiced PMR for 20 minutes during their lunch break sustainably reduced their cortisol levels. The study also reported that the workers’ cortisol levels were still reduced on waking the next morning. (Krajewski, Relaxation-induced cortisol changes within lunch breaks – an experimental worksite field study., 2011)

PMR – Practice Notes

Please refer to the General Practice Guidelines in addition to those below.

The body

• PMR may be practised lying down, in a chair, or standing up. If comfortable, practice with the eyes closed to minimise distractions.

The breath

• Breathe in and out through the nose. Always tighten the muscles on an in-breath and release the muscles on an out-breath. Ensure that the breath is not held in at all. Simply tighten on the inhalation and soften on the exhalation.

Practice without strain

• Remember to practice without strain – the aim is simply to notice the difference between tensed muscles and relaxed muscles, and to develop the ability to release tension on command. Feel free to tense and relax each muscle group more than once – the mp3 is simply a guide to get you started.

PMR practice steps

Step 1:	Lie on the floor or a bed, sit comfortably in a chair, or stand upright.
Step 2:	Close your eyes.
Step 3:	Take a moment to notice how your body feels. Scan down the body from the crown of the head to the tip of the toes. Notice any areas of tension, tightness, aches or pains. Simply observe how the body feels.
Step 4:	Take three slow, deep breaths. On every out-breath allow the whole body to soften and release.
Step 5:	Tense and relax the muscle groups in accordance with the following sequence:
	Toes and feet	As you breathe in scrunch up the toes (feel the tension). As you breathe out release the toes (feel the relaxation).
	Calves	Point the feet away from the body, then release.
	Shins	Draw the feet back towards the body, press out through the heels, then release.
	Thighs	Squeeze and tighten the muscles of the thighs, then release.
	Buttocks & pelvic floor	Clench the buttocks and tighten the pelvic floor, then release.
	Abdomen	Push the belly outwards until it’s comfortably full, then release.
	Chest and shoulders	Take the shoulders down towards the feet and tighten the muscles of the chest, then release.
	Arms and hands	Clench the hands into fists and tighten the arm muscles, then release.
	Neck	Draw the shoulders up towards the ears and tighten the muscles of the neck, then release.
	Forehead	Draw the face into an angry frown, then release. On a second breath (keeping the eyes closed) open the face into a surprised, wide-eyed stare, then release.
	Whole face	Scrunch up the whole face as tightly as possible. Tighten the forehead, eyes, cheeks, purse the lips, and clench the lower jaw, then release.
	Whole body	Tighten the whole body – the face, neck, arms and hands, chest, abdomen, buttocks, legs and the feet, then release.
Step 6:	Continue to maintain awareness of the whole body – soft and relaxed – for a few moments. Feel what it’s like to be deeply relaxed.  Be aware that YOU have created this feeling within your own body, and you now have the ability to recreate this feeling at any time.
Step 7:	Begin to breathe more deeply and use your breath to awaken and energize your body. Awaken and move your body in any way that you like. When you feel ready, open your eyes.

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