The Pain-Less Path PrograM
Soothing The Nervous System

Progressive Muscle Relaxation

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Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a relaxation technique used to calm the nervous system by bringing intentional awareness to the body. The practice involves systematically tensing and then releasing specific muscle groups, which helps you notice where you may be holding unconscious tension, such as in the jaw, neck, shoulders, or stomach or even pain. By creating a clear contrast between tension and relaxation, PMR teaches the body what it feels like to truly let go.

Physiologically, PMR activates the parasympathetic nervous system helping slow the heart rate, lower blood pressure, and reduce the release of stress hormones like cortisol. As the body relaxes, the brain receives the signal that it is safe, helping break the cycle of chronic tension and hypervigilance.

How to do: Progressive Muscle Relaxation (PMR):

  1. Find a comfortable position
    Sit or lie down in a quiet place where you feel supported and relaxed.

  2. Take a few slow breaths
    Begin with a few deep inhales and gentle exhales to help settle your body.

  3. Start at your feet
    Tense the muscles in your feet by curling your toes. Hold for about 5 seconds, then release completely. Notice the difference between tension and relaxation.

  4. Move upward through the body
    Continue tensing and relaxing each muscle group for 5 to 10 seconds, moving slowly up the body:

  • Calves

  • Thighs

  • Hands

  • Arms

  • Shoulders

  • Neck

  • Face (squeeze eyes, jaw, and forehead)

  1. Focus on the release
    Pay close attention to the feeling of muscles softening as you let go. Breathe slowly as you relax each area.

  2. End with full-body awareness
    Once you’ve moved through the entire body, take a moment to notice how you feel overall—lighter, calmer, or more grounded.

  3. Stay for a few breaths
    Rest in this relaxed state for a minute or two before gently returning to your day.

You can do this practice in 5 to 10 minutes and adapt it to shorter or longer sessions depending on your needs.

Music By: Somewhere in the Clouds by Keys of Moon | https://soundcloud.com/keysofmoon
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JOURNAL PROMPT

What areas of your body did you notice tension?