Progressive Muscle Relaxation for PTSD: Release the Tension You Didn't Know You Were Carrying
What is Progressive Muscle Relaxation (PMR)?
Progressive Muscle Relaxation (PMR) is a powerful technique that helps calm your nervous system from fight or flight to rest and digest, and it also reduces stress. It’s an effective strategy for those with PTSD, because it works with the physiology of the body to influence the mind to be quiet. You may have tried other strategies to reduce PTSD triggers like tapping/pinching to ground you to the present, but maybe not one that directly controls your body like PMR.
It can be a stand alone exercise or part of a meditation session. Customize it to what works best for you. The good thing is that it’s a technique you can perform by yourself. By focusing on controlling your breath and tensing specific muscle groups, you can shift your body from tension to calmness. This shift lowers cortisol and adrenaline levels, while reducing heart rate and blood pressure, helping you regain control during stressful moments. With enough repetitions, you can reduce your triggers easier and faster than you’ve ever have.
PMR is especially beneficial for those with PTSD, anxiety, difficulty sleeping, or chronic muscle stiffness. With regular practice, you can live in state of calmness more often in your life.
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
By mastering this powerful strategy, you’ll manage stress, anxiety, and PTSD symptoms a lot better than before. Regular practice of PMR 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.
About the Author:
COACH DEE | CERTIFIED STRENGTH COACH, CSCS, ACE—CPT
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.
