Table of ContentsView AllTable of ContentsWhat Is PMR?BenefitsHow to Practice
Table of ContentsView All
View All
Table of Contents
What Is PMR?
Benefits
How to Practice
Progressive muscle relaxation (PMR) is astress management techniquethat can offer health benefits, including improved sleep, reduced blood pressure, and better control ofchronic pain. This practice involves the sequential tightening and relaxation of muscles throughout the body to identify and relieve areas ofmuscle tension.
This article explains how progressive muscle relaxation works, including the benefits of PMR and how to do it in the privacy of your home.
Getty Images / Tom Werner
What Is Progressive Muscle Relaxation?
PMR was created to increase awareness about where your body holds tension so that you can teach yourself how to let it go. It is a non-drug approach to stress relief that counteracts thesympathetic nervous system(a part of theautonomic nervous systemthat regulates involuntary body functions).
The sympathetic nervous system triggers the “fight-or-flight response” that kicks in whenever you are stressed, causing your heart rate, blood pressure, and respiratory rate to increase. At the same time, it also causes muscles to contract (tighten), a phenomenon referred to asinotropy.
By consciously contracting and then relaxing muscles, you are sending signals to the brain telling it that the body is “out of danger.” This will activate theparasympathetic nervous systemwhich regulates body functions at rest, causing heart rate,blood pressure, and respiratory rate to drop.
When to Avoid PMRProgressive muscle relaxation should not be performed if you have back pain, injuries, or muscle spasms. The practice could make your symptoms worse.
When to Avoid PMR
Progressive muscle relaxation should not be performed if you have back pain, injuries, or muscle spasms. The practice could make your symptoms worse.
Benefits of Progressive Muscle Relaxation
Anxiety and Depression
A 2015 study in theEvidence-Based Complementary and Alternative Medicinereported that among 130 people withpulmonary arterial hypertension—half of whom engaged in daily PMR for 12 weeks and half of whom didn’t—PMR was associated with dramatic improvements in anxiety, depression, and quality of life scores.
Based on subjective scoring, people who engaged in PMR reported an almost 50% decrease in anxiety and depression compared to those who did not use PMR and showed no improvement.
Blood Pressure
By Week 4, PMR was associated with an average drop in the systolic blood pressure of 6 mmHg and an average drop in the diastolic blood pressure of 4 mmHg.
Migraine and Tension Headaches
A 2016 study in theJournal of Headache Painreported that among 35 people with migraines, PMR practiced daily for three months decreased the average number of migraine days per month from six to three.
Similar results were seen in people with tension headaches.
Chronic Joint or Nerve Pain
PMR is increasingly used in the treatment of chronic joint pain conditions likeosteoarthritis(OA)as well as chronic nerve pain disorders likefibromyalgia.
According to a 2021 review of studies in the journalHeliyon,PMR is especially useful in managing chronic OA neck pain, improving the range of motion, rotation, and flexion of the neck andcervical spine.
Similar effects were seen in older females with OA, who reported reduced pain and improved mobility after 12 weeks of twice-daily PMR.
A pilot study in 2022 reported similar results in adults with fibromyalgia who practiced PMR only twice weekly for eight weeks. At the end of the study period, the self-reported pain scores were significantly reduced among the PMR group but not the non-PMR group. Blood pressure, heart rate, and fatigue symptoms were also reduced.
Jaw Pain
Temporomandibular joint(TMJ) dysfunctionis a painful condition caused when the sliding hinge of the jaw is compromised, causing jaw stiffness, locking, and the spread of pain to the face and neck.
A 2019 study from Poland found that PMR dramatically reduced TMJ pain in the three masticatory (chewing) muscles of the jaw.
Compared to 50 adults with TMJ who did not practice PMR, those who did had a roughly 50% drop in pain in the masseter and temporal muscles (which shut the jaw) and a 40% drop in pain in the pterygoid muscle (which opens the jaw). Sleep was also dramatically improved.
Sleep Problems
In contrast, a matched set of adults who did not practice PMR had no change in their anxiety or sleep quality scores.
How to Practice Progressive Muscle Relaxation
Progressive muscle relaxation can be performed daily or on demand. Sessions can run anywhere from five to 30 minutes or more.
Progressive muscle relaxation should be performed in a quiet environment. Begin in a comfortable position—either lying down or sitting. Before you start, notice how your body feels and if there are any areas with more tension than others.
Helpful TipDuring PMR, focus on yourbreathing. Breathe in as you tense your muscles and breathe out as you relax. Don’t hold your breath; this will increase tension in your body which is what you are trying to avoid.
Helpful Tip
During PMR, focus on yourbreathing. Breathe in as you tense your muscles and breathe out as you relax. Don’t hold your breath; this will increase tension in your body which is what you are trying to avoid.
PMR will often start at your head and move down. Once you start, you’ll contract muscle groups in a sequential order.
Tense the muscles on both sides of your body at the same time for five seconds, then relax fully. Try this sequence:
Repeat tightening and relaxing the muscles as needed in any areas of the body where you still feel tension.
Where to Find PMR Audio RecordingsThere are a variety of PMR audio recordings online to help you better manage stress. Here are several university-based recordings to start the journey:Mary A. Rackman Institute at the University of MichiganDartmouth University Student Wellness CenterBrigham Young University Counseling and Psychological ServicesUniversity of Melbourne Counselling and Psychological ServicesWestern Sydney University Student Center
Where to Find PMR Audio Recordings
There are a variety of PMR audio recordings online to help you better manage stress. Here are several university-based recordings to start the journey:Mary A. Rackman Institute at the University of MichiganDartmouth University Student Wellness CenterBrigham Young University Counseling and Psychological ServicesUniversity of Melbourne Counselling and Psychological ServicesWestern Sydney University Student Center
There are a variety of PMR audio recordings online to help you better manage stress. Here are several university-based recordings to start the journey:
Summary
Progressive muscle relaxation is a technique that involves the tightening and relaxing of muscles throughout your body to achieve relaxation and reduce stress. PMR should be performed in a quiet environment where you can relax and focus on your breathing.
Studies suggest that PMR can help reduce anxiety, blood pressure, and heart rate. It may also improve sleep and help you manage chronic joint or nerve pain.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arisjulyanto D.The effect of progressive muscle relaxation techniques to decrease blood pressure for patients in Mataram.Primary Health Care Open Access. 2018;2(4). doi:10.4172/2167-1079.1000309Toussaint L, Nguyen QA, Roettger C, et al.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021;2021:5924040. doi:10.1155%2F2021%2F5924040Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011Sheng Y, Zhu L.The crosstalk between autonomic nervous system and blood vessels.Int J Physiol Pathophysiol Pharmacol.2018;10(1):17–28.U.S. Department of Veterans Affairs.Progressive muscle relaxation.Li Y, Wang R, Tang J, et al.Progressive muscle relaxation improves anxiety and pepression of pulmonary arterial hypertension patients.Evid Based Complementary Alternative Med.2015;2015:aticle ID 792895. doi:10.1155/2015/792895Pathan FHM, Pandian JS, Shaik AI.Effect of slow breathing exercise and progressive muscle relaxation technique in the individual with essential hypertension: a randomized controlled trial.Medicine (Baltimore). 2023 Nov 24;102(47):e35792. doi:10.1097/MD.0000000000035792Kumar S, Raje A.Effect of progressive muscular relaxation exercises versus transcutaneous electrical nerve stimulation on tension headache: a comparative study.Hong Kong Physiother J. 2014;(32(2):86-91. doi:10.1016/j.hkpj.2014.06.002Meyer B, Keller A, Wohlbier HG, Overath CH, Muller B, Kropp P.Progressive muscle relaxation reduces migraine frequency and normalizes amplitudes of contingent negative variation (CNV).J Headache Pain.2016:17:37. doi:10.1186/s10194-016-0630-0Vambheim SM, Kyllo TM, Hegland S, Bystad M.Relaxation techniques as an intervention for chronic pain: a systematic review of randomized controlled trials.Heliyon.2021 Aug;7(8):e07837. doi:10.1016/j.heliyon.2021.e07837Yoo SA, Kim CY, Kim HD, Kim SW.Effects of progressive muscle relaxation therapy with home exercise on pain, fatigue, and stress in subjects with fibromyalgia syndrome: a pilot randomized controlled trial.J Back Musculoskelet Rehabil.2022;35(2):289-299. doi:10.3233/BMR-191703Ferendiuk E, Bierganska JM, Kazana P, Pihut M.Progressive muscle relaxation according to Jacobson in treatment of the patients with temporomandibular joint disorders.Folia Med Cracov.2019;59(3):113-122. doi:10.24425/fmc.2019.131140Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L.Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19,Complement Therap Clin Pract. 2020;39:101132. doi:10.1016/j.ctcp.2020.101132University of Rochester Medical Center.Progressive muscle relaxation script.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arisjulyanto D.The effect of progressive muscle relaxation techniques to decrease blood pressure for patients in Mataram.Primary Health Care Open Access. 2018;2(4). doi:10.4172/2167-1079.1000309Toussaint L, Nguyen QA, Roettger C, et al.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021;2021:5924040. doi:10.1155%2F2021%2F5924040Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011Sheng Y, Zhu L.The crosstalk between autonomic nervous system and blood vessels.Int J Physiol Pathophysiol Pharmacol.2018;10(1):17–28.U.S. Department of Veterans Affairs.Progressive muscle relaxation.Li Y, Wang R, Tang J, et al.Progressive muscle relaxation improves anxiety and pepression of pulmonary arterial hypertension patients.Evid Based Complementary Alternative Med.2015;2015:aticle ID 792895. doi:10.1155/2015/792895Pathan FHM, Pandian JS, Shaik AI.Effect of slow breathing exercise and progressive muscle relaxation technique in the individual with essential hypertension: a randomized controlled trial.Medicine (Baltimore). 2023 Nov 24;102(47):e35792. doi:10.1097/MD.0000000000035792Kumar S, Raje A.Effect of progressive muscular relaxation exercises versus transcutaneous electrical nerve stimulation on tension headache: a comparative study.Hong Kong Physiother J. 2014;(32(2):86-91. doi:10.1016/j.hkpj.2014.06.002Meyer B, Keller A, Wohlbier HG, Overath CH, Muller B, Kropp P.Progressive muscle relaxation reduces migraine frequency and normalizes amplitudes of contingent negative variation (CNV).J Headache Pain.2016:17:37. doi:10.1186/s10194-016-0630-0Vambheim SM, Kyllo TM, Hegland S, Bystad M.Relaxation techniques as an intervention for chronic pain: a systematic review of randomized controlled trials.Heliyon.2021 Aug;7(8):e07837. doi:10.1016/j.heliyon.2021.e07837Yoo SA, Kim CY, Kim HD, Kim SW.Effects of progressive muscle relaxation therapy with home exercise on pain, fatigue, and stress in subjects with fibromyalgia syndrome: a pilot randomized controlled trial.J Back Musculoskelet Rehabil.2022;35(2):289-299. doi:10.3233/BMR-191703Ferendiuk E, Bierganska JM, Kazana P, Pihut M.Progressive muscle relaxation according to Jacobson in treatment of the patients with temporomandibular joint disorders.Folia Med Cracov.2019;59(3):113-122. doi:10.24425/fmc.2019.131140Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L.Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19,Complement Therap Clin Pract. 2020;39:101132. doi:10.1016/j.ctcp.2020.101132University of Rochester Medical Center.Progressive muscle relaxation script.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Arisjulyanto D.The effect of progressive muscle relaxation techniques to decrease blood pressure for patients in Mataram.Primary Health Care Open Access. 2018;2(4). doi:10.4172/2167-1079.1000309Toussaint L, Nguyen QA, Roettger C, et al.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021;2021:5924040. doi:10.1155%2F2021%2F5924040Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011Sheng Y, Zhu L.The crosstalk between autonomic nervous system and blood vessels.Int J Physiol Pathophysiol Pharmacol.2018;10(1):17–28.U.S. Department of Veterans Affairs.Progressive muscle relaxation.Li Y, Wang R, Tang J, et al.Progressive muscle relaxation improves anxiety and pepression of pulmonary arterial hypertension patients.Evid Based Complementary Alternative Med.2015;2015:aticle ID 792895. doi:10.1155/2015/792895Pathan FHM, Pandian JS, Shaik AI.Effect of slow breathing exercise and progressive muscle relaxation technique in the individual with essential hypertension: a randomized controlled trial.Medicine (Baltimore). 2023 Nov 24;102(47):e35792. doi:10.1097/MD.0000000000035792Kumar S, Raje A.Effect of progressive muscular relaxation exercises versus transcutaneous electrical nerve stimulation on tension headache: a comparative study.Hong Kong Physiother J. 2014;(32(2):86-91. doi:10.1016/j.hkpj.2014.06.002Meyer B, Keller A, Wohlbier HG, Overath CH, Muller B, Kropp P.Progressive muscle relaxation reduces migraine frequency and normalizes amplitudes of contingent negative variation (CNV).J Headache Pain.2016:17:37. doi:10.1186/s10194-016-0630-0Vambheim SM, Kyllo TM, Hegland S, Bystad M.Relaxation techniques as an intervention for chronic pain: a systematic review of randomized controlled trials.Heliyon.2021 Aug;7(8):e07837. doi:10.1016/j.heliyon.2021.e07837Yoo SA, Kim CY, Kim HD, Kim SW.Effects of progressive muscle relaxation therapy with home exercise on pain, fatigue, and stress in subjects with fibromyalgia syndrome: a pilot randomized controlled trial.J Back Musculoskelet Rehabil.2022;35(2):289-299. doi:10.3233/BMR-191703Ferendiuk E, Bierganska JM, Kazana P, Pihut M.Progressive muscle relaxation according to Jacobson in treatment of the patients with temporomandibular joint disorders.Folia Med Cracov.2019;59(3):113-122. doi:10.24425/fmc.2019.131140Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L.Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19,Complement Therap Clin Pract. 2020;39:101132. doi:10.1016/j.ctcp.2020.101132University of Rochester Medical Center.Progressive muscle relaxation script.
Arisjulyanto D.The effect of progressive muscle relaxation techniques to decrease blood pressure for patients in Mataram.Primary Health Care Open Access. 2018;2(4). doi:10.4172/2167-1079.1000309
Toussaint L, Nguyen QA, Roettger C, et al.Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.Evid Based Complement Alternat Med. 2021;2021:5924040. doi:10.1155%2F2021%2F5924040
Bankenahally R, Krovvidi H.Autonomic nervous system: anatomy, physiology, and relevance in anaesthesia and critical care medicine.BJA Education.2016;16(11):381-387. doi:10.1093/bjaed/mkw011
Sheng Y, Zhu L.The crosstalk between autonomic nervous system and blood vessels.Int J Physiol Pathophysiol Pharmacol.2018;10(1):17–28.
U.S. Department of Veterans Affairs.Progressive muscle relaxation.
Li Y, Wang R, Tang J, et al.Progressive muscle relaxation improves anxiety and pepression of pulmonary arterial hypertension patients.Evid Based Complementary Alternative Med.2015;2015:aticle ID 792895. doi:10.1155/2015/792895
Pathan FHM, Pandian JS, Shaik AI.Effect of slow breathing exercise and progressive muscle relaxation technique in the individual with essential hypertension: a randomized controlled trial.Medicine (Baltimore). 2023 Nov 24;102(47):e35792. doi:10.1097/MD.0000000000035792
Kumar S, Raje A.Effect of progressive muscular relaxation exercises versus transcutaneous electrical nerve stimulation on tension headache: a comparative study.Hong Kong Physiother J. 2014;(32(2):86-91. doi:10.1016/j.hkpj.2014.06.002
Meyer B, Keller A, Wohlbier HG, Overath CH, Muller B, Kropp P.Progressive muscle relaxation reduces migraine frequency and normalizes amplitudes of contingent negative variation (CNV).J Headache Pain.2016:17:37. doi:10.1186/s10194-016-0630-0
Vambheim SM, Kyllo TM, Hegland S, Bystad M.Relaxation techniques as an intervention for chronic pain: a systematic review of randomized controlled trials.Heliyon.2021 Aug;7(8):e07837. doi:10.1016/j.heliyon.2021.e07837
Yoo SA, Kim CY, Kim HD, Kim SW.Effects of progressive muscle relaxation therapy with home exercise on pain, fatigue, and stress in subjects with fibromyalgia syndrome: a pilot randomized controlled trial.J Back Musculoskelet Rehabil.2022;35(2):289-299. doi:10.3233/BMR-191703
Ferendiuk E, Bierganska JM, Kazana P, Pihut M.Progressive muscle relaxation according to Jacobson in treatment of the patients with temporomandibular joint disorders.Folia Med Cracov.2019;59(3):113-122. doi:10.24425/fmc.2019.131140
Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L.Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19,Complement Therap Clin Pract. 2020;39:101132. doi:10.1016/j.ctcp.2020.101132
University of Rochester Medical Center.Progressive muscle relaxation script.
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