Progressive Muscle Relaxation- Your Guide to Relieve Stress

By      19-Jun 2020       Reading Time: 4 Mins

Progressive Muscle Relaxation- Your Guide to Relieve Stress

Progressive muscle relaxation is a technique that helps in providing relaxation by controlling stress and anxiety. Not only this, but it also helps in relieving insomnia while lowering down the symptoms of different types of chronic pain. Do you suffer from back or neck pain while all stressed out? One of the basic reasons for this is muscle tension. Progressive muscle relaxation is that method that helps in effectively curing the tensions in the muscles.

Progressive muscle relaxation is grounded on tightening the certain group of muscles at a time followed by a process of relaxation. In this technique, you breathe in and tense a group of muscles and as you breathe out, your muscles get relaxed and calm. As per doctors, when you physically relax your body, you won’t be able to feel any tension or stress. Regular practising of this technique for a few weeks will help you in getting rid of stress and tensed muscles in your body.

Various doctors use this technique for relieving the tensions, anxiety and worries associated with various health ailments like headaches, cancer pain, high blood pressure, and digestive problems.

Edmund Jacobson was the first person who described this technique in 1930s. This technique is quite easy to learn and regular practising of this technique for 10-20 minutes can do wonders to your stress and anxiety levels.

The procedure of muscle relaxation technique

To perform this, sit or lie down in a comfortable position in a noiseless and quiet place.

Here is how you can do

  • Inhale deeply and as you inhale, try to contract one group of muscle, say, your arms and hold it for 5 to 10 seconds. Slowly exhale and discharge the tension.   
  • Now relax for 5-10 seconds and progress towards the next group of muscles.
  • Feel the modifications in your body as you relax your muscles. Also, try to imagine that your stress and anxieties are getting out as you relax your muscles.

Regular practising of this technique is associated with various health benefits. List of benefits includes:

  • Improved feeling of well-being
  • Lowered blood pressure levels
  • Decreased tensions in the muscles
  • Reduced fatigue and anxiety
  • A positive outlook and happy mood

Progressive muscle relaxation is quite good in easing out insomnia while improving your quality of sleep. With time, it can also help you in telling about the signs and signals of the body and also aids in eliminating the stress and tensions while providing you with a sense of calmness.  


Progressive muscle relaxation is one of the great techniques to keep the mind calm and tranquil while understanding the various vital signs and signals of the stress. Do incorporate this in your schedule to get rid of tensions and anxieties in your muscles. 

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