Using Progressive Muscle Relaxation to reduce anxiety


Progressive muscle relaxation technique

Video taken from the channel: Skill Boosters


Progressive Muscle Relaxation

Video taken from the channel: Relax For A While Meditations & Sleep Stories


Steps for Stress | Muscle relaxation exercise

Video taken from the channel: NHS inform


Progressive Muscle Relaxation Training

Video taken from the channel: Mark Connelly


Reduce Stress through Progressive Muscle Relaxation (3 of 3)

Video taken from the channel: Johns Hopkins Rheumatology


Muscle Relaxation Exercise

Video taken from the channel: Cognitive Psychiatry of Chapel Hill


How to reduce stress with progressive muscle relaxation

Video taken from the channel: Hamilton Health Sciences

In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

How to Use Progressive Muscle Relaxation to Reduce Stress. YOUR FIVE-STEP GUIDE TO PROGRESSIVE MUSCLE RELAXATION. Before getting started, you’ll need to set aside some time for yourself. Even just 10 FIND A DISTRACTION-FREE SPACE AND GET COMFORTABLE.

TRY AN AUDIO RECORDING. BREATHE IN AND TENSE. Progressive muscle relaxation is a method that helps relieve that tension. In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.

When your body is physically relaxed, you cannot feel anxious. How to do Jacobson’s progressive muscle relaxation. In addition to being a fabulous strategy to channel anxiety and reduce stress, Jacobson’s progressive muscle relaxation has many benefits for our health: it reduces blood pressure, promotes deeper, more refreshing sleep, and reduces seizures in people with epilepsy. “Health and well-being is a dut.

Kinetic or movement related stress relief practices need not involve a lot of exertion to be effective. Progressive muscle relaxation, or PMR, is a stress relief technique that relies upon subtle rather than gross (large) muscular movements to promote relaxation and tension relief. Progressive muscle relaxation is based on the observation that it is easier for muscles to relax from a position of high tension than it is from a position of lower tension. It can help you to develop a sense of well-being, lower blood pressure, decrease muscle tension, reduce anxiety, and decrease fatigue.

Don’t underestimate the power of discernment. The general intention of Progressive Muscle Relaxation is to hone in on your ability to relax by intentionally comparing relaxed and tense states. Progressive Relaxation This technique, also called Jacobson relaxation or progressive muscle relaxation, involves tightening and relaxing various muscle groups. Progressive relaxation is often combined with guided imagery and breathing exercises. Progressive muscle relaxation (PMR) is a relaxation technique.

It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and. With progressive muscle relaxation, we work our way through the muscle groups in a systematic way, alternating tensing the muscles for a few seconds and then slowly allowing them to relax. When we’re stressed, our muscles are often more tense on their own, and we want to exaggerate that tension by flexing the muscle before releasing.

Once these stressful situations have been pinpointed, the client can then use coping strategies, such as relaxation or imagery to reduce their stress. The relaxation program can also be used to develop self-control by the individual learning to make a relaxation response in place of the typical maladaptive behavior he or she exhibits during.

List of related literature:

The Managing Your Health tip entitled “A Technique for Progressive Muscular Relaxation” highlights the steps of this particular relaxation method.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

Progressive muscle relaxation is performed by contracting a group of muscles and then relaxing them in a top-down or bottom-up order: for example, contract and relax your right leg, left leg, right arm, left arm, stomach, chest, and face.

“Pass PCCN! E-Book” by Kathleen Farrell, Robin Donohoe Dennison
from Pass PCCN! E-Book
by Kathleen Farrell, Robin Donohoe Dennison
Elsevier Health Sciences, 2015

The Managing Your Health feature titled “A Technique for Progressive Muscular Relaxation” highlights the steps of this particular stress reduction method.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Another way to use progressive relaxation is to hold the tension in each of your muscle groups for about five seconds and then release the tension slowly while you say silently, “relax and let go.”

“The Ptsd Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms” by Mary Beth Williams
from The Ptsd Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms
by Mary Beth Williams, Limited, 2009

Progressive muscle relaxation, for example, combines tensionrelaxation cycles (to reduce unwanted muscular tension) and diaphragmic breathing (to reduce excessive activation) with imagery or cue words (to calm the mind).

“Sport Psychology for Coaches” by Damon Burton, Thomas D. Raedeke
from Sport Psychology for Coaches
by Damon Burton, Thomas D. Raedeke
Human Kinetics, 2008

There are a number of different methods available for relaxation (see Chapter 10 for a description of progressive muscle relaxation).

“Low Intensity Cognitive Behaviour Therapy: A Practitioner's Guide” by Mark Papworth, Theresa Marrinan
from Low Intensity Cognitive Behaviour Therapy: A Practitioner’s Guide
by Mark Papworth, Theresa Marrinan
SAGE Publications, 2018

Progressive muscle relaxation is practiced during both meditation and treatment approaches such as Feldenkrais.309,320,321 These methods of relaxation tend to trigger parasympathetic reactions, which in turn slow down heart rate and blood pressure and trigger slow, deep breathing (see Chapters 18 and 39).

“Neurological Rehabilitation E-Book” by Darcy Ann Umphred, Rolando T. Lazaro, Margaret Roller, Gordon Burton
from Neurological Rehabilitation E-Book
by Darcy Ann Umphred, Rolando T. Lazaro, et. al.
Elsevier Health Sciences, 2013

To manage stress, clients are taught to contract (tense) and then relax specific muscle groups (e.g. first the hands, then the arms, the legs, etc.) until they learn to monitor their own relaxation.

“HIVAIDS Care and Counselling: A Multidisciplinary Approach” by Alta C. Van Dyk
from HIVAIDS Care and Counselling: A Multidisciplinary Approach
by Alta C. Van Dyk
Pearson Education South Africa, 2010

To help relieve muscle tension, the exercises can be done in conjunction with breathing.28 When the patient reaches the easy end of range (at the point where the neck is about to leave its neutral zone and some tissue resistance is first being felt), the patient takes a moderate breath in and then releases it.

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Assess the level of tension in each muscle and use a technique such as the progressive muscle relaxation, imaging, or breathing described in the last chapter for relief.

“Life Over Cancer: The Block Center Program for Integrative Cancer Treatment” by Keith Block, Andrew Weil, M.D.
from Life Over Cancer: The Block Center Program for Integrative Cancer Treatment
by Keith Block, Andrew Weil, M.D.
Random House Publishing Group, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • What if you’re like me & no matter what you try doing you just CAN’T get your body to relax
    My anxiety & panic attacks are so bad I just want something to work:(

  • First, when my doctor told me to do this exercise! I said ok and did ;but it didn’t work, I said it’s ridiculous and and wasting time! The next day I did again it worked unbelievable! Now I do everyday and it work like miracle. I’m thankful from the person who created this and my doctor who suggested me! I suggest to everyone to experience this exercise, best wishes Bakhshi.

  • I have emetophobia and I’m currently seeing a therapist to work through it, she recommended me watch a few guided videos on progressive muscle relaxation. It’s been really helpful so far, I was in the middle of an anxiety attack earlier and I decided to switch this on and I feel way better than I did before! Thank you, this video has really has done some wonders for my constant anxiety and stress.

  • Hi! I want to ask you Mark as a video owner and creator for your permission to use this great video on my YouTube channel. I think that our russian patients deserve to get some relief in their pain problems too. There is no russian voiceover, so I would like to make it (I’m not going to use video in commercial purposes, just for education). If there is no problem to use it your direct answer is not needed, I just don’t want to have my channels banned. Of course you get all income from possible commercials if there will be enough view, as it’s intended by YouTube. Thanks!

  • yo if you found this video congratulations you pay attention in class what’s up staples high school mind and boy fit. you have found the 7th entry into the game good job finding the clue if you wish to proceed message “the eye” to Simply#5246 on discord proceeding is optional, ew era ginhctaw. have luck good fun

  • I feel relaxed and invigorated. The visual and audio on this video add up to a complete and very effective experience. Thank you. Val

  • I’m not sure whether to hold breath when tensing the muscles or breath normally. It seems like it’s a normal reaction to hold breath while tensing the muscle group. I”m not sure that it matters whether you hold the breath or not. It probably matters how long one keeps the muscle tensed, but that’s not mentioned here. In the video, it only demonstrates a few seconds of tensing the muscle. Any thoughts?

  • This is brilliant. I have Asperger’s, ADHD and unfortunately suffer from PTSD as well so naturally I have chronic anxiety every single day as well as regular bouts of depression. All of this combined causes chronic muscle tension and although I have only watched this video twice so far it is working wonders. Thank you.

  • i did this in 7th grade music history class. i woke up and my body was so calm and loose and painless. no tension. it felt so nice. everyone else was asleep

  • This sleeping system hasn`t just ceased me from obtaining several treatments but additionally allowed me to accomplish a very good night rest right after Few months of nightly insomnia attack. Just before all of these, I can simply have Three to four hours of good sleep. Whenever I started off making use of the plan, I was able to obtain Seven straight hours of rest. After 1 year of utilizing it, my sleep became much better and longer than what I have gained in a long period.. Good luck, you will get the results, find it on Google. It is Zoey Sυnodoz
    take care

  • Thank you so much for you posting your PMR onto YouTube for all those who benefit from progressive muscle relaxation, whatever the cause be it illness or chronic condition or simply, 15 minutes a day to observe the almost natural tightness that we carry in every corner of our body without knowing it. Your video is wonderful; it is also a great length, not too long or short and most important, it is very effective and I have tried many PMR videos I simply wanted to say thank you so much for making a little bit of difference in my daily routine!

  • Would you allow me to use this video for a sleep reasearch experiment i am conducting for a masters thesis? I would of course mention where i found my resources.

  • Currently, I’m suffering from chronic pain in my neck and back caused by scoliosis. As a result, I have been getting more and more migraines and tension headaches so severe that I have made numerous hospital visits. Recently, I had to stay overnight and I was on an IV just to relieve a single migraine. In addition to this, I suffer from depression and anxiety and those alone cause headaches. The two issues paired together are creating a nightmare for me. My doctor recommended this video to me to ease my mind and muscles. Just tried it for the first time, and while I can’t say that all the pain in my neck has gone down, it is drastically relieved which is saying a lot. Some of the strongest pain killers haven’t done anything for me. This is also the first time in a while where my heart has been at a normal, healthy rate now that my anxiety is calmed. I think I might get some sleep tonight after all (I also suffer from insomnia.. ��)

  • This video is so amazing and always wonderful to come back to. I was literally on edge and haven’t been to sleep yet. Not to mention my doctor forgot to prescribe my anxiety sleeping meds and I’ve been too busy to take care of that issue. Progressive muscle relaxation might work slower than my resting pills, but it gets the job done and leaves me feeling more stable. Plus your voice is very soothing. Thanks a bunch.

  • my therapist asked me to practice this every day although I have tried other relaxation videos on youtube, this one suits best for me. thank you so much for sharing and being a part of my healing.

  • Oh my goodness. This video is amazing. I got so lost in the foreign feeling of relaxation that I almost thought I was in the bed asleep. Wow.

  • Today I was referred to this video from Behavioral Health at Fort Gordon, GA, to help relax to sleep. I’m told I must do this every day before I go to sleep. Following the video to completion, I do seem more relaxed. I will follow-up in the coming future on the effects it has on my sleep cycle.

  • I didn’t even realise it was my anxiety that made me so restless and my muscles so tense that I couldn’t sleep, and then my therapist recommended this to me. Oh my god. Thank you so much. You are changing a lot of lives

  • I just tried it for the first time because they recommended I try it when I was in the psychiatric hospital. It really helped me clear my mind. Thank you so much ❤️

  • This is one of my favs. Towards the end there was maybe 15 seconds where I truly thought about nothing and was relaxed for the first time in probably a decade or more. Thank you!

  • I REALLY Like this one that makes no emphasis on breath holding.
    Not only is that method unnatural and kind of STUPID in my opinion, also very distracting.
    It made me uncomfortable first doing PR…as I ran into two instructors advising you hold your breath for 5-10 seconds Smh
    Now I’m discovering there is no one fixed way, and will forever make this a part of my life��

  • Hi Joanne,
    This audio is a lifesaver. Have been listening to this for a while, not just the fact that the exercises help with the body combat tension/anxieties but your voice helps me feel calm to relax before the start of a working day.
    Thank you ever so much for this… It helps a forlorn man so much and i’m sure many others who consistency listen to it.
    Thanx, James xo

  • I was feeling so so relaxed! Thank you so much!

    I guess it wasn’t also suck a good idea doing it while laying down when wanting to sleep… ������

    But it was very very helpful! Thanks so much!

  • I suffer from anxiety attacks. I’ve been using this for 2 months now. Currently sitting in the car outside of a grocery store, using this to level my stress. This video is a great companion to have when you are in distress mode and need to calm down quickly.

  • This I felt the effect on my first try. It works waaaay better than all the physical therapy I been going to but I needed this all along

  • Voice is soooooooooooooooooooooooooooo Magical i use it every night and it help me fall asleep i have disabilities of 
    learning and sleeping i have AD-HD and some night i actually

  • I loved this video, it was very relaxing and I found it helped! However, this video was also interrupted by ads in the middle of it and interrupted the flow ��

  • this s a v nice video,beautifully described,appealing,kind of description n video i wanted 2 see 2 learn. described in Such a beautiful manner that no one can 4get!!!simple n clear.

  • My psychologist told me to do this 5 times a week. I’m so happy that I came across this video, it’s very helpful so I don’t have to think so hard on my own

  • If you tell yourself to relax as you relax the muscles your mind will learn to relax the muscles on command. I can get completely relaxed now on my 2nd breath. It takes a while but works.