Progressive muscle relaxation, or “PMR” is a fun and simple practice of opposites: tensing and then relaxing the muscles, helping achieve a state of harmony and balance. Muscles can be tensed individually, in groups, or even in succession to achieve full-body tension followed by full-body relaxation. Try a mini version now: tense your biceps while taking three full, slow, deep breaths. Then, relax the biceps. Notice how you feel physically, emotionally, and mentally.
Try a full PMR practice below
Review level research, noted in the references below, has found PMR improves anxiety, depression, stress management, and insomnia. And, PMR done with other practices such as guided imagery and yoga nidra can make those practices even more effective than they are alone.
The mechanism that allows PMR to be effective in altering physiology and consciousness is the relaxation response. The relaxation response is your ability to encourage your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain.
Summary
Regular PMR practice can be an effective way to manage a wide range of stress-related disorders, such as anxiety, stress and sleep quality. If added to other mind-body practices such as guided imagery and yoga nidra, PMR can exponentially increase those benefits. Practiced regularly, PMR increases body awareness, muscle tone, and flexibility, which support bone and joint health. Because PMR is a practice of opposites, it promotes balance and harmony.
The Self-Care Solutions newsletter allows you to personalize your approach to health and well-being. It offers you choices. Safe choices. Evidence-based choices. The articles allow you to try on different options and see what works for you. Think of each as an invitation.
While not a substitute for care by your medical team, we’re here to support you in your quest for well-being!
Interested in Hero’s Journey Coaching? Contact me at ruthannrusso@gmail.com or visit https://ruthannrusso.com/be-coached/
Reference links:
Effects of PMR on depression, anxiety and quality of life in breast cancer patients.
PMR for stress, anxiety, and depression in adults
Effect s of PMR on sleep quality
Effects of PMR on healthcare worker stress
Dr. Ruthann Russo, PhD, DAc
My clinical qualifications include a Doctorate in Acupuncture (DAc) from Pacific College of Health Sciences and a PhD in Integrative and Mind-Body Medicine from Saybrook University. I am nationally triple board-certified in Acupuncture, Lifestyle Medicine, and Health Coaching and earned certifications in Interactive Guided Imagery®, Facial Acupuncture and Microneedling, Yoga, Yoga Nidra teacher training, Acupuncture for Cancer Patients, Acupuncture for Detoxification, Mindfulness-Based Stress Reduction (MBSR), and HeartMath Biofeedback.
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