relaxation techniques progressive muscle relaxation

Relaxation Techniques – Progressive Muscle Relaxation (PMR)

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Welcome back to our blog series exploring relaxation techniques to ease the stress and anxieties of everyday life. If you haven’t already, check out our first post on Box Breathing to find out more.

For our second instalment in the series, I’d like to introduce you to a relaxation technique called Progressive Muscle Relaxation, or PMR. Have you ever noticed your body tense up when you’re feeling stressed? Maybe your shoulders creep up towards your ears or your jaw clenches tighter than Keira Knightley’s on the red carpet. If so, this strategy is for you.

Muscle tension is closely linked to stress and anxiety – and often we don’t even realise we’re doing it. It’s an automatic response that can lead to backache, tension headaches, and general fatigue.

In PMR, you intentionally tense and then relax muscle groups in sequence. There are two main benefits:

  1. You’ll feel physically relaxed and tension-free, making it a great technique before sleep.

  2. With consistent practice, you’ll become more aware of tension in your body and better able to release it, training yourself to respond differently to stress.

How to Practise Progressive Muscle Relaxation (PMR)

  1. Get comfortable: Sit or lie down somewhere peaceful. Starting with a few rounds of box breathing can help you settle into the right mindset.

  2. Tense each muscle group listed below for about 5 seconds, then relax for 10 seconds before moving on.

  3. Move either from head to toe or toe to head, whichever feels more natural.

  4. Keep breathing slowly and deeply throughout.

Sequence:

  • Forehead: Raise your eyebrows as high as possible.

  • Eyes/Cheeks: Squeeze your eyes tightly shut.

  • Mouth/Jaw: Open your mouth wide, feeling the stretch in your jaw.

  • Neck: (Gently) stretch your neck upward as though looking at the ceiling.

  • Shoulders: Lift your shoulders up towards your ears.

  • Shoulder blades/Back: Push your shoulder blades together and chest forward.

  • Chest/Stomach: Take a deep breath in, expanding your stomach like a balloon.

  • Arms/Hands: Make fists and bend your forearms up as if flexing your biceps.

  • Buttocks: Squeeze!

  • Thighs: Tense your thigh muscles firmly.

  • Calves: Tighten your calf muscles by pulling your toes towards you.

  • Feet: Curl your toes downward and tense your feet.

When finished, notice the feeling of warmth and heaviness that follows. Continue breathing slowly and enjoy the calm you’ve created.

Here’s a 7-minute video that guides you through the process

(Disclaimer: If you have any medical conditions, always consult your doctor before trying new relaxation strategies.)

Final Thoughts

Progressive Muscle Relaxation is a simple yet powerful tool for easing physical and mental tension. With practice, it can become a go-to technique whenever life, or the sea, feels a little rough.

Take a few minutes today to try PMR and notice how your body responds.
If you find it helpful, share this post with a fellow sailor who might need a moment of calm.

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