This technique has been proven to reduce stress, anxiety, physiological arousal, and decrease cortisol levels, while supporting empathy development and supporting recovery.
Progressive muscle relaxaation (PMR) is a process that includes a series of muscle contractions followed by relaxation, while practicing mindful diaphragmic breathing.
1. Place yourself on comfortable position, seating or lying down on your back. Take your shoes off.
2. Close your eyes and start by focusing on your breathing. Take long inhalations (4-5 seconds) ensuring your abdominal section elevates and not your chest. This ensures you are using your diaphragm to breathe. Follow with a long exhalation (5-7 seconds). Continue this process until it starts feeling more natural.
3. Start PMR from lower body to upper body. The first step requires a strong muscle contraction on a specific body region (hold for 4-5 seconds). The second step involves the quick relaxation of the same muscles that were previously contracted as you continue practicing mindful breathing. You should feel those muscles loose as tension decreases. Continue to focus on the relaxation for about 15 seconds before moving on to the next body region.
The main goal of this exercise is to focus on the distinction between tension and relaxation while being present to your breathing. While focusing on the relaxation, be mindful of the tension leaving the body region like flowing water.
It is recommended to record your voice or have someone with a soothing voice record the steps for you to follow. You could use the following message:
Take a deep breath in through your nose…hold your breath for a few seconds…and now breathe out…take another deep breath through your nose… Now pay attention to your body and how it feels…. Start with your feet and calves… curl your toes as you contract your calf muscles. Curl your toes as tight as you can, now hold it….hold it…good…now relax and exhale…let your feet and calves go limp…notice the difference between the tension and relaxation….feel the tension flow out of your feet and calves like water…(then repeat with shins and thighs, etc.…)
You can follow this order when practicing your PMR from lower to upper body:
A) Feet and calves (curl your toes as you contract your calf muscles)
B) Shins and thighs (Flex your shin muscles by lifting your feet towards your knees)
C) Glutes and hamstrings (squeeze your butt and back of the legs)
D) Abdominals (as you exhale, draw in your belly button towards your spine)
E) Back arms and forearms (Make a strong fist, extend your arms while you flex your triceps and squeeze your shoulder blades together)
F) Chest, neck and face (Flex your chest and neck muscles, while closing your eyes very tightly and flexing as many face muscles as you can)
Applied Exercise Science 