Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve
insomnia, and reduce symptoms of certain types of chronic pain. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. Doctors have used progressive muscle relaxation
in combination with standard treatments for symptom relief in a number of conditions, including headaches, cancer pain, high blood pressure, and digestive disturbances. The technique of progressive muscle relaxation was described by Edmund
Jacobson in the 1930s and is based upon his premise that mental calmness is a natural result of physical relaxation. Progressive muscle relaxation can be learned by nearly anyone and requires only 10 minutes to 20 minutes per day to practice. Most practitioners recommend tensing and relaxing the muscle groups one at a time in a specific order, generally beginning with the lower extremities and ending with the face,
abdomen, and chest. You can practice this technique seated or lying down, and you should try to practice with comfortable clothing on, and in a quiet place free of all distractions. Here is how it works; People who suffer from insomnia often report that practicing progressive muscle relaxation at night helps them fall asleep. Progressive muscle relaxation is also an excellent tool to help learn about the body and the signals it may be telling you. With practice and time, you can
learn to accurately identify and diminish the signs and signals of stress and tension in your body.
Relaxation Techniques: What You Need To Know©ThinkstockWhat are relaxation techniques?Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response. Some of the studies discussed in this fact sheet compare relaxation techniques to cognitive behavioral therapy. Cognitive behavioral therapy is a type of psychological treatment that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well. What are the different types of relaxation techniques?Listed below are some of the different types of relaxation techniques.
Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices, see “Massage Therapy: What You Need To Know,” “Meditation,” “Yoga: What You Need To Know,” “Tai Chi: In Depth,” and “Qigong: What You Need To Know.” Can relaxation techniques help during labor and childbirth?Many women would like to use nondrug options for pain relief during labor and childbirth.
Can children and adolescents benefit from relaxation techniques?Some relaxation techniques may help children and adolescents with pain, anxiety and depression, headaches, or difficulty with needle-related procedures. But much of the supporting research was rated as low quality, so we don’t have a completely clear picture yet of the possible benefits. Pain
Anxiety and depression
Headache
Can relaxation techniques lower blood pressure?High blood pressure can lead to serious health problems, such as heart attack, stroke, heart failure, and kidney failure. Having a healthy lifestyle can help to prevent high blood pressure. One part of a healthy lifestyle is learning how to relax and manage stress.
Do relaxation techniques help anxiety?General stress and anxiety
Anxiety after a stroke
Anxiety disorders
Can relaxation techniques relieve pain?Relaxation techniques might help with pain after surgery, headache, low-back pain, and arthritis-related pain. Some of the supporting evidence, however, has been rated as low quality. Whether relaxation techniques help with pain related to fibromyalgia remains unclear. Pain after surgery
Headache
Low-back pain
Arthritis
Fibromyalgia
Can relaxation techniques help during and after cancer treatment?Relaxation techniques are recommended by two professional associations for use during and after breast cancer treatment. Not as much research has been done on other types of cancer, and some of the research results have been conflicting.
Can relaxation techniques help you sleep?The American College of Physicians practice guidelines (2016) strongly recommend the use of cognitive behavioral therapy for insomnia (also called CBT-I) as the initial treatment for chronic insomnia. Relaxation techniques can sometimes be one part of CBT-I. But relaxation techniques on their own don’t seem to be especially promising for sleep.
What does the research say about relaxation techniques and other conditions?Irritable bowel syndrome
Menopause
Temporomandibular disorder (TMD)
Do relaxation techniques have any side effects?
More To Consider
For More InformationNCCIH ClearinghouseThe NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners. Toll-free in the U.S.: 1-888-644-6226 Telecommunications relay service (TRS): 7-1-1 Website: https://nccih.nih.gov/ Email: (link sends email) NIH Clinical Research Trials and YouThe National Institutes of Health (NIH) has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. The site includes questions and answers about clinical trials, guidance on how to find clinical trials through ClinicalTrials.gov and other resources, and stories about the personal experiences of clinical trial participants. Clinical trials are necessary to find better ways to prevent, diagnose, and treat diseases. Website: https://www.nih.gov/health-information/nih-clinical-research-trials-you Cochrane Database of Systematic ReviewsThe Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization. The reviews summarize the results of clinical trials on health care interventions. Summaries are free; full-text reviews are by subscription only. Website: https://www.cochranelibrary.com/ Key References
Other References
AcknowledgmentsNCCIH thanks David Shurtleff, Ph.D., and Peter Murray, Ph.D., NCCIH, for their review of the 2021 update of this publication. This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH. Does progressive muscle relaxation help with sleep?A relaxation technique that goes back to the 1930s, progressive muscle relaxation, or PMR, is when you tense or tighten a muscle group and then release before moving through the next set of muscles. And as simple as it sounds, PMR is also a tried-and-true strategy for easing insomnia and difficulty sleeping.
What is progressive relaxation quizlet?What is progressive muscle relaxation? An active approach to reducing bodily arousal. They are trained to clench and unclench muscles, sensation of tension and relaxation. Whole body = working up through the legs, body, arms, shoulders and head.
What is progressive muscle relaxation used for?The body responds to stress with muscle tension, which can cause pain or discomfort. In turn, tense muscles relay to the body that it's stressed. That keeps the cycle of stress and muscle tension going. Progressive muscle relaxation helps break this cycle by reducing muscle tension and general mental anxiety.
Which is a good strategy for overcoming insomnia quizlet?Which is a good strategy for overcoming insomnia? Use your bed only for sleeping and not for eating, reading, or watching television.
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