Progressive muscle relaxation (PMR) is like activating your body’s chill-out state via a special sequence of tensing and then relaxing different muscle groups. Imagine you're squeezing a stress ball super tight with your hand (that’s the muscle tension stage) and then you let the ball go and let your hand relax - ahh, sweet relief! That's what you do in PMR but with various muscles all over your body. You tense them up for a bit, and then you let them relax, moving from one muscle group to the next.
So how does it help with stress? When you're stressed, your body can hold onto that tension state like it’s bracing itself in fear or firing up muscles to fight. By consciously tensing but then releasing each muscle group with PMR, you're kind of telling your body it’s okay to let go - no need to brace in fear or keep muscles fired up for fighting. This can help your body recognise that it's safe and it can relax, effectively moving through and completing the stress response cycle, and transitioning from a state of alertness and tension to a state of calmness, clear headedness and relaxation. It's like gently guiding your body from "Oh no!" to "All is well".
Here’s how PMR can help in completing the stress response cycle:
Activation and Release:
The process of tensing and then releasing muscles can mimic the physiological activation and resolution of the stress response. By moving through the tension and release process in an intentional way, we can signal to our bodies that it’s safe to relax.
Awareness of Physical Sensations:
By paying attention to specific muscle groups, we can become more in tune with where we might be holding tension in our bodies. This can help us recognise and address physical manifestations of stress. With practice, we better notice tension and can course correct it sooner to release, relax, and recover.
Relaxation and Calming:
PMR can induce a relaxation response, which can counteract the stress response. By intentionally guiding our bodies into a state of relaxation, we can help bring closure to any lingering stress.
Mind-Body Connection:
PMR can also foster a stronger connection between our mental and physical experiences. By grounding ourselves in the physical sensations of our bodies, we can often interrupt rumination or cyclical stress thoughts, facilitating the completion of the stress response cycle.
Regular Practice:
Regularly practising PMR can make it an effective tool for managing and completing stress responses as they arise.
While PMR is one tool to help complete the stress response cycle, the Nagoski sisters also emphasise other methods such as physical activity, deep breathing, and social connection as ways to help resolve stress and prevent burnout.
Standard Guideline for PMR:
Progressive muscle relaxation (PMR) generally involves a straightforward two-step process:
Intentionally tensing a focused or broad muscle group,
Then releasing that tension.
Here is a guideline for how long to tense and release muscles during PMR, but remember that slight variations might be found in different PMR protocols:
Typical PMR Session:
It is common to proceed in a sequence from the lower body to the upper body or vice versa, ensuring all major muscle groups are addressed. A full PMR session might take from 5 minutes to 30 depending on the number of specific muscles focused on separately or in groups as well as the duration of the tense-relax cycles.
Tensing Phase:
Tense the selected muscle group for about 5−7 seconds. Ensure this tensing is significant but not to the point of cramping or discomfort.
During this phase, it’s essential to focus on the sensation of tension in the muscles.
Relaxation Phase:
Release the tension and relax the muscle group for about 15−20 seconds. Pay attention to the contrast in sensation between the tense and relaxed states.
Note: Some methods also involve a brief 1−2 seconds of focusing on the relaxed feeling before moving to the next muscle group.
Additional Tips:
Breath:
Maintain steady, comfortable breathing throughout the exercise. Some people find it helpful to exhale during the relaxation phase and inhale during the tensing phase.
Concentration:
Focusing on the feeling of tension and relaxation is crucial. Noticing the differences between the tensed muscles and the relaxed state.
Comfort:
Ensure you are in a comfortable position (sitting or lying down) and in a quiet, distraction-free environment.
Consistency:
Regular practice enhances the effectiveness of PMR, and you might find you are gradually being able to get deeper into the relaxation with familiarity and consistency.
Mindfulness:
Include mindful awareness and being present during the practice as this can further enhance the relaxation benefits and help you better understand your tension sensations.
Keep in mind that it’s important to consult with a healthcare provider or a trained professional, especially if you have any existing muscle or joint issues, to ensure that PMR is safe and suitable for you.