Stress and anxiety are common challenges for many of us, especially when we’re trying to change our relationship with alcohol. They disrupt our focus, drain our energy, and make it harder to stay on track.
But did you know that simply tensing and relaxing your muscles in a specific sequence is an instant way to lower your anxiety levels? This technique, known as progressive muscle relaxation (PMR), has been backed by recent research as a powerful tool for reducing stress and anxiety. PMR also has a calming effect on the brain — a benefit for those looking to cut back on alcohol or leave it behind altogether. By practicing PMR, you can calm your mind and body without relying on external substances.
The Science Behind Progressive Muscle Relaxation and Anxiety Relief
When we’re anxious, our muscles often become tight and tense. PMR works by systematically tensing and then releasing different muscle groups, which helps you become more aware of where tension is stored in your body and teaches you how to release it. This physical relaxation signals to the brain that it’s safe to relax, reducing anxiety levels.
Here’s how Heather Moehn describes PMR in Social Anxiety:
“Even when you feel at ease, you may still experience tightness in your body. People with chronic anxiety often have a hard time telling when their muscles are completely relaxed because feeling tense is their natural state.
Progressive muscle relaxation (PMR) is a two-step technique that helps you recognize when your muscles are tense and when they are relaxed. First, you deliberately tense certain muscle groups. Second, you release the tension and become aware of how the relaxed muscles feel.”
Even if social anxiety (or anxiety in general) doesn’t loom large in your life, it can show up in subtle ways, especially as you leave alcohol behind. As a depressant, alcohol increases the levels of GABA (an inhibitory neurotransmitter) while lowering glutamate (its excitatory counterpart). In an attempt to balance itself, the brain does the opposite, leading to a state of heightened anxiety once alcohol is no longer present.
Techniques such as PMR help speed up the process of restoring the natural balance of neurotransmitters and hormones. But is there science to back up this claim? As it turns out, research provides evidence that PMR leads to measurable physiological shifts. Let’s take a closer look.
PMR and Stress Hormone Reduction: What the Science Says
A 2015 study in the journal Stress found that PMR lowers cortisol, the stress hormone that spikes during periods of anxiety and serves as a clear biological marker of stress.[1]
The research focused on first-year university students — a group known to experience high stress due to academic and social pressures. After practicing a simplified version of PMR, participants showed an 8% reduction in cortisol and a 10% decrease in self-reported stress levels. These changes were consistent across factors such as gender, age, and personality traits, which means the benefits of PMR as a tool for stress management can apply to almost anyone.
PMR for Better Sleep: Recent Findings
A 2022 Journal of Sleep Research study also linked regular PMR practice to better sleep quality, increased slow-wave sleep, and improved cognitive function.[2] As it turns out, practicing this simple technique before a nap can make it more restorative.
The researchers compared a group of young adults who practiced PMR before a 90-minute nap to a control group that listened to relaxing Mozart music. No offense to classical music lovers, but it seems even Mozart couldn’t compete with the magic of a little muscle relaxation!
The PMR group spent 125% more time in slow-wave sleep (SWS), the most restorative sleep stage, while the control group spent more time in rapid eye movement (REM) sleep. SWS is known for its role in repairing the brain and body, and the increase in this type of sleep suggests that PMR helps the brain achieve a deeper state of rest.
Participants who had higher anxiety levels before the nap also saw greater improvements in their anxiety after practicing PMR. All in all, the findings back PMR as an accessible and effective way to enhance naps, particularly for those experiencing stress or fatigue.
How To Practice Progressive Muscle Relaxation
Incorporating PMR into your routine can be a useful tool for managing stress and improving sleep. Here’s how you can get started.
1. Prepare Your Space
Choose a quiet, comfortable spot where you can sit or lie down without distractions. Dim the lights, turn off notifications, and ensure you have about 10–15 minutes of uninterrupted time. If you’re planning to nap afterward, set up your space for sleep with a cozy blanket or pillow.
2. Follow a Muscle Relaxation Sequence
- Start with your feet. Tense the muscles in your feet by curling your toes and holding the tension for 5–7 seconds. Then, slowly release the tension, paying close attention to the sensation of relaxation.
- Move upward. Progress through your body, targeting each muscle group: calves, thighs, stomach, chest, arms, shoulders, neck, and even your face. For each group, tense the muscles for 5–7 seconds and then release.
- Focus on the release. As you relax each area, imagine tension melting away, leaving your body lighter and calmer.
3. Combine With Deep Breathing
- Inhale deeply through your nose as you tense each muscle group, filling your lungs and expanding your belly.
- Exhale slowly and fully through your mouth as you release the tension. Deep breathing enhances relaxation and amplifies PMR’s calming effects.
Additional Tips for Success
Ready to take your practice to the next level? Here are some tips to consider.
1. Practice Before Naps
Studies show that PMR enhances restorative slow-wave sleep (SWS), particularly when done before naps. Try practicing PMR before a 20–90 minute nap to maximize its benefits to reduce fatigue and improve your overall sense of restfulness.
2. Incorporate Into Your Evening Routine
Practicing PMR before bedtime reduces anxiety and prepares your mind and body for deep, restful sleep. It’s especially effective in calming pre-sleep stress.
3. Use PMR During High-Stress Moments
If you’re feeling overwhelmed or anxious during the day, take a short break for PMR. Even a quick session can help lower cortisol levels and reduce tension.
4. Be Consistent
The more regularly you practice, the better your results. Aim for daily practice at a time that works best for you, whether it’s before a nap, in the evening, or during moments of stress.
5. Pair With Mindfulness
For added benefits, you can combine PMR with mindfulness techniques. As you relax each muscle group, stay mentally present by focusing on your breath and the sensations in your body to further enhance the anxiety-reducing effects of the practice.
Summing Up
All in all, progressive muscle relaxation offers a simple, natural way to tap into your body's inherent ability to heal and restore itself. By consciously tensing and relaxing your muscles, you send a powerful message to your nervous system: it's time to let go of tension and embrace calm.
Incorporating PMR into your daily routine is a proactive step toward nurturing your well-being. And perhaps the best part is that PMR is accessible to everyone. It doesn't require special equipment or a significant time investment — just a willingness to spend a few moments each day focusing on your body and breath.
So why not give it a try? Set aside a few minutes today to practice PMR and experience firsthand how this simple technique can make a profound difference in your life.
