A Guide to Using Progressive Muscle Relaxation for Anxiety, Stress and Insomnia

A Guide to Using Progressive Muscle Relaxation for Anxiety, Stress and Insomnia 

Anxiety, stress, and insomnia can be overwhelming and can leave you feeling drained. Fortunately, there is a technique that can help. It’s called progressive muscle relaxation (PMR), and it involves tensing then relaxing different muscle groups to help reduce tension in the body.  It is a great way to take control of your own health and wellbeing from the comfort of your home. Let’s dive into how you can get started with PMR today!  

How PMR Works 
Progressive muscle relaxation helps your body relax by reducing the physical signs of stress such as tension in the neck and shoulders, headaches, or difficulty sleeping. The process involves tensing each group of muscles for a few seconds before releasing them. This helps to reduce tension in the body, improve blood circulation and boost energy levels. Over time, regular practice of PMR has been known to help with anxiety, stress, and insomnia. 

PMR Technique 
To begin the PMR technique it’s important to find a comfortable position either sitting or lying down with your eyes closed. Start by taking several deep breaths to relax your mind and body before focusing on each group of muscles at a time. Begin by tightening each group of muscles for 5-10 seconds while inhaling deeply through your nose and then exhaling slowly while releasing the tension in those same muscles. Repeat this process for all major muscle groups including your hands/wrists/arms/shoulder/neck area; back/stomach area; buttocks; thighs; calves; feet/ankles; forehead/eyes; jaw area; chest area; ears area; chin area etc., until you feel fully relaxed from head to toe! 

In addition to reducing physical tension in the body, it can also be helpful for calming mental chatter as we focus on each part of our body in turn rather than worrying about things outside of our control. By allowing ourselves moments of mindful awareness throughout our day we are able to become more aware of physical sensations occurring within our bodies which can lead us towards greater self-awareness that helps us understand what our bodies need during times of stress or overwhelm.  
    
Conclusion
Using progressive muscle relaxation is an effective way to reduce anxiety, stress, and insomnia without having to rely on medication or other therapies. With practice, you’ll be able to feel an immediate sense of relief after just a few minutes of using the technique! Plus it’s simple enough that anyone can use it right at home—no gym membership required! So give progressive muscle relaxation a try today for some much needed restful sleep or relaxation from anxiety & stress!  You won't regret it!