How to Perform Progressive Muscle Relaxation for PTSD Relief
What is Progressive Muscle Relaxation (PMR)?
Progressive Muscle Relaxation (PMR) is a powerful technique that helps calm your nervous system and reduce stress. It can be a stand alone exercise or part of a meditation session. It is a technique you can perform by yourself. By focusing on controlling your breath and tensing specific muscle groups, you can shift your body from “fight or flight” mode to “rest and digest.” This shift lowers cortisol and adrenaline levels, while reducing heart rate and blood pressure, helping you regain control during stressful moments.
PMR is especially beneficial for those with PTSD, anxiety, difficulty sleeping, or chronic muscle stiffness. By practicing regularly, you can improve your ability to manage stress and calm your body and mind.
How to perform progressive muscle relaxation: step-by-step
Duration: 15 minutes
Prepare: find a quiet, comfortable space where you can sit or lie down. Close your eyes and focus on relaxing.
Tense: Focus on one muscle group, take a deep breath in and squeeze for 5 seconds. Make sure to isolate the chosen muscle group while the rest of your body remains relaxed. A little shaking is normal, but avoid pushing too hard to the point of pain. Also, make sure to hold the breath for the whole 5 seconds of tensing your muscles.
Release: To release, exhale and feel the tension completely relax and “fall” out. Stay in this relaxed state for 15 seconds.
Repeat: Move on to the next muscle group, repeating the cycle of tension and release until your entire body is relaxed.
Muscle groups to focus on:
Use a systematic approach, starting with your feet and working up to your head, or vice versa. Focus on one limb or body part at a time — just your left feet and leg, then move on the right side. For the best results, complete the whole body in one session.
Feet: Curl your toes down.
Lower leg (calves and feet): Continue curling your toes and press your feet downward.
Entire leg (thighs and down): Squeeze your thigh muscles, keeping the rest of your legs tense.
Hand: Make a fist and squeeze.
Entire arm: Tense your biceps, keeping your arms engaged.
Glutes: Squeeze your glutes together.
Stomach: Draw your belly button to your spine, engaging your lower core, obliques and abs.
Neck and Shoulders: Shrug your shoulders up to your ears.
Jaw: Open your mouth wide by only moving your jaw.
Eyes: Squeeze eyes shut even harder.
Forehead: Raise your eyebrows.
With consistent practice, isolating each muscle group will become easier, strengthening your mind-body connection. Over time, you can speed up the process by engaging both sides of the body at the same time, such as tensing both legs simultaneously.
If you’re new to this technique, consider using a guided video to help you through your first session. Below is a great 20 minute guided meditation!
Conclusion
Progressive Muscle Relaxation is a powerful tool for managing stress, anxiety, and PTSD symptoms. By practicing regularly, you can improve your ability to control your nervous system, reduce muscle tension, and lower stress hormones. Whether you struggle with anxiety, muscle stiffness, or difficulty sleeping, PMR can offer a natural, accessible way to calm your mind and body. Ready for true transformation with a coach who’s lived through PTSD and has overcome? Contact Coach Dee.
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About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
