Why Progressive Muscle Relaxation Could Be Your Simple Technique for Lasting Calm
By The Editor
In today’s fast-paced world, finding effective ways to relax is essential for maintaining both mental and physical well-being.
We can’t always head to nature, an oasis or Hawaii. But there are cheaper quicker alternatives.
One of the most powerful techniques for managing stress is Progressive Muscle Relaxation (PMR), which not only soothes the body but also calms the mind.
How PMR Works
The key to PMR’s success lies in its ability to quiet the amygdala, the part of your brain that governs stress and emotional responses.
When we experience stress, the amygdala triggers the fight-or-flight response, making us feel tense and overwhelmed.
PMR counters this by activating the parasympathetic nervous system, which promotes relaxation and reduces amygdala activity.
PMR involves tensing and then releasing specific muscle groups, typically from head to toe or vice versa.
This process allows you to notice where tension is held in the body, systematically release it, and teach your body to distinguish between stress and relaxation.
Over time, this reduces cortisol levels and boosts areas of the brain associated with calmness.
How Often to Practice PMR
For best results, aim to practice PMR daily for 10-20 minutes, preferably in the evening when winding down.
Consistent practice will train your body to respond to stress with greater ease. During times of acute stress, even just 5 minutes of PMR can provide immediate relief.
How to Do PMR
- Find a Quiet Spot: Sit or lie down comfortably and close your eyes if you prefer.
- Tense Each Muscle Group: Starting at your feet, tense each muscle group for 5-7 seconds.
- Release and Relax: Focus on the feeling of relaxation for 15-20 seconds.
- Breathe Deeply: Maintain slow, deep breaths throughout.
With regular practice, PMR helps not only to relax in the moment but to train your body and mind for ongoing calmness and resilience.
