{"id":8479,"date":"2022-04-07T11:06:28","date_gmt":"2022-04-07T10:06:28","guid":{"rendered":"https:\/\/www.lovesail.com\/ls-news\/?p=8479"},"modified":"2025-10-10T15:47:51","modified_gmt":"2025-10-10T14:47:51","slug":"relaxation-techniques-progressive-muscle-relaxation-pmr","status":"publish","type":"post","link":"https:\/\/www.lovesail.com\/ls-news\/relaxation-techniques-progressive-muscle-relaxation-pmr\/","title":{"rendered":"Relaxation Techniques – Progressive Muscle Relaxation (PMR)"},"content":{"rendered":"
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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\u2019t already, check out our first post on Box Breathing<\/strong><\/a> to find out more.<\/p>\n

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For our second instalment in the series, I\u2019d like to introduce you to a relaxation technique called Progressive Muscle Relaxation<\/strong>, or PMR<\/strong>. Have you ever noticed your body tense up when you\u2019re feeling stressed? Maybe your shoulders creep up towards your ears or your jaw clenches tighter than Keira Knightley\u2019s on the red carpet. If so, this strategy is for you.<\/p>\n

Muscle tension is closely linked to stress and anxiety – and often we don\u2019t even realise we\u2019re doing it. It\u2019s an automatic response that can lead to backache, tension headaches, and general fatigue.<\/p>\n

In PMR, you intentionally tense and then relax<\/strong> muscle groups in sequence. There are two main benefits:<\/p>\n

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  1. \n

    You\u2019ll feel physically relaxed and tension-free, making it a great technique before sleep.<\/p>\n<\/li>\n

  2. \n

    With consistent practice, you\u2019ll become more aware of tension in your body and better able to release it, training yourself to respond differently to stress.<\/p>\n<\/li>\n<\/ol>\n

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    How to Practise Progressive Muscle Relaxation (PMR)<\/h3>\n
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    1. \n

      Get comfortable:<\/strong> Sit or lie down somewhere peaceful. Starting with a few rounds of box breathing<\/strong> can help you settle into the right mindset.<\/p>\n<\/li>\n

    2. \n

      Tense each muscle group<\/strong> listed below for about 5 seconds<\/strong>, then relax for 10 seconds<\/strong> before moving on.<\/p>\n<\/li>\n

    3. \n

      Move either from head to toe<\/strong> or toe to head<\/strong>, whichever feels more natural.<\/p>\n<\/li>\n

    4. \n

      Keep breathing slowly and deeply<\/strong> throughout.<\/p>\n<\/li>\n<\/ol>\n

      Sequence:<\/strong><\/p>\n