Progressive Muscle Relaxation (PMR)
Materials Needed
Feeling
Overwhelmed
How to Do It
Start from your toes and work your way up, tensing each muscle group for 5-10 seconds before releasing the tension. Focus on the difference between tension and relaxation.
Why It Works
PMR helps to reduce physical tension that often accompanies feelings of overwhelm, promoting relaxation and a sense of control.
Guided Practice
Find a comfortable place where you can sit or lie down, feeling supported by the surface beneath you. Allow your body to relax into this support, noticing the areas where your body makes contact with the chair or floor. Begin to gently bring your attention to the sensations within your body—perhaps there's a feeling of heaviness or lightness, or a subtle warmth or coolness. Allow yourself to simply notice these sensations without any intention to alter them, resting in this state of awareness and curiosity about your inner experience.
Move your attention up to your lower legs and calves, feeling their weight against the floor or chair. Inhale deeply, tightening the muscles in your calves, holding the tension for a few moments. As you exhale, release the tension fully, allowing your calves to relax completely. Notice the sensations of release, perhaps a gentle warmth or a softening sensation moving through your lower legs. Feel the relaxation spreading, bringing a sense of ease and calm to this area.
Continue moving upward to your thighs and hips. Inhale deeply, squeezing the muscles in your thighs and hips, holding them tight for a moment. As you exhale, let go of all the tension, feeling the muscles soften and relax. Notice how your legs feel now, perhaps a sense of heaviness or a lightness as the tension melts away. Allow the relaxation to deepen, spreading from your hips and thighs into your lower back and abdomen. Feel your body becoming more grounded and relaxed, sinking deeper into your seat or the floor.
Shift your focus to your abdomen and lower back, where many hold tension unconsciously. Inhale deeply, tightening your abdominal muscles and lower back, holding the tension for a few moments. Exhale fully, releasing all tension, feeling the warmth of relaxation spreading through your core. Notice any changes in your breath — perhaps it becomes deeper, more relaxed, or flows more freely. Allow this wave of relaxation to move up into your chest and shoulders, releasing any tightness or stress held there.
Bring your attention to your shoulders, arms, and hands. Inhale deeply, clenching your fists and squeezing your arm muscles tightly, feeling the tension build. Exhale slowly, letting go of all tension, allowing your arms to fall heavy and relaxed by your sides. Feel the sensation of release, perhaps a tingling or warmth moving through your fingers and up to your shoulders. Notice how your shoulders feel now — perhaps they drop a little lower, become softer, or feel lighter as the tension fades away.
Finally, focus on your neck, face, and scalp, areas where stress often accumulates. Inhale deeply, scrunching your face, clenching your jaw, and pulling your shoulders up towards your ears, creating as much tension as possible. Hold for a moment, then exhale deeply, letting all the tension drain away from your face, neck, and shoulders. Feel the release as your facial muscles soften, your jaw unclenches, and your shoulders drop. Notice the sensation of relaxation spreading through your head and scalp, perhaps a gentle tingling, a lightness, or a soothing warmth.
When you feel ready, take a few more deep breaths, allowing your entire body to relax completely. Notice how your body feels now — perhaps a deep sense of relaxation, a feeling of heaviness, or simply more at ease. Gently bring your awareness back to the room, feeling the ground beneath you and the air around you. When you're ready, gently open your eyes, carrying this sense of deep relaxation and peace with you into your day, feeling more centered and calm.