Progressive muscle relaxation is a method that helps you relax your body and calm your mind (Jacobson, 1925). It involves deliberately tensing and then releasing different muscle groups to reduce stress. This technique has been around for a long time and is commonly used in psychology and medicine to relieve stress and improve various aspects of life, such as decision making, attention, quality of life, and sleep.
The idea behind progressive muscle relaxation is that when we relax our muscles, it also helps relax our mind (Jacobson, 1925). Tension in our muscles can be a result of anxiety, and by learning to relax our muscles, we can reduce mental tension as well. To practice progressive muscle relaxation, you can lie down, sit, or recline, and it’s recommended to close your eyes (Jacobson, 1925). The technique involves tensing and releasing one muscle group at a time, usually for 5 to 10 seconds each. Some people focus on only a few muscle groups, while others work on more. There is no set number of sessions needed to see benefits, as it can vary from person to person (Bernstein et al., 2000).
You can learn this technique from a therapist or a sport psychology consultant and then practice it on your own. It’s recommended to practice it several times a week for long-term benefits. There are audio versions available, or you can practice with a professional or from memory. Progressive muscle relaxation can be helpful for athletes or performers before an event to relax and improve sleep. It can also be combined with imagery to prepare for future activities. However, it’s not advisable to do a full session right before a performance, as it may make you too relaxed to perform well.
Bernstein, D. A., Borkovec, T. D., & Hazlett-Stevens, H. (2000). New directions in progressive relaxation training: A guidebook for helping professionals. Westport, CT: Praeger.
Jacobson, E. (1925). Progressive relaxation. The American Journal of Psychology, 36, 73 87.
