Stress, anxiety, and exhaustion don’t just affect your mind; they show up in your body, too. Tight shoulders, a clenched jaw, or tension in your back are all signs that stress is building up physically. One of the best ways to release this tension is through progressive muscle relaxation (PMR). A simple, science-backed technique that helps calm both the body and mind.

If you often feel physically tense or mentally overwhelmed, PMR can help you relax deeply, reduce stress, and even improve sleep.

What is progressive muscle relaxation (PMR)?

PMR is a systematic method of tensing and then relaxing different muscle groups to promote full-body relaxation. By deliberately tightening muscles and releasing them, you train your body to recognise the difference between tension and relaxation, helping you release physical and mental stress.

How to do progressive muscle relaxation

✔ Find a quiet space: Sit or lie down in a comfortable position.

✔ Close your eyes and take deep breaths: Inhale deeply through your nose and exhale slowly through your mouth.

✔ Work through each muscle group: Start from your feet and move up to your head.

PMR step-by-step guide:

1. Feet: Curl your toes and tense the muscles in your feet for 5 seconds, then slowly relax.
2. Calves: Raise your calf muscles, hold for 5 seconds, then release.
3. Thighs: Squeeze your thighs tightly, hold, then let go.
4. Abdomen: Tighten your stomach muscles, hold, then relax.
5. Hands: Clench your fists, hold them, then slowly open your hands.
6. Arms: Flex your arms, hold for a few seconds, and then relax.
7. Shoulders: Shrug your shoulders up to your ears, hold them, then drop them.
8. Jaw: Clench your teeth gently, hold, then release.
9. Forehead: Raise your eyebrows, hold them, then relax.

✔ Repeat as needed: Move through the sequence 1–2 times, paying attention to how your body feels.

Why PMR works: The benefits

• Reduces physical tension: Eases muscle tightness caused by stress.
• Lowers stress and anxiety: Activates the parasympathetic nervous system, which promotes relaxation.
• Improves sleep quality: Prepares the body and mind for deep, restful sleep.
• Enhances body awareness: Helps you recognise early signs of stress and tension.
• Boosts mental clarity: A relaxed body leads to a clearer, more focused mind.

Final thoughts

PMR is a simple yet powerful tool for releasing stress and improving wellbeing. Whether you need a quick tension reset during the day or a bedtime relaxation technique, practising PMR regularly can help you feel calmer, more in control, and physically at ease.

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