Progressive Muscle Relaxation for Insomnia
Progressive Muscle Relaxation (PMR) is a powerful stress reliever and is helpful to treat insomnia. This is one of my favorites, and I often use it when I struggle to fall asleep. This exercise was originally developed by Edmund Jacobson in the 1930s and is based on the belief that emotional calmness is a direct result of physical relaxation. The relaxation of the body activates the parasympathetic nervous system and helps you feel more calm and grounded. When your body is relaxed, it sends a message to your brain, saying, “Hi brain, I am relaxed, we’re okay, you can relax too.”
The Progressive Muscle Relaxation exercise is helpful to manage
Stress, worry, and anxiety
Pain
Insomnia
Tips for the Progressive Muscle Relaxation
It might be difficult to contract the muscles at first, be patient with yourself.
Be careful not to contract your muscle into spasms, be gentle.
You don’t have to contract the muscles in precise order. The general rule of thumb is to start with the lower body and move upwards.
The more you practice it, the easier it will get.
Adjust this exercise to what feels comfortable for you. There is no right or wrong way of doing this.
Inhale through your nose and slowly exhale through the mouth.
Instructions
Find a quiet and private space.
Comfortably sit or lie down.
Start with six slow breaths.
Starting at your lower body, tense a group of muscles as you breathe in, and relax the muscle group as you breathe out.
Take another breath in without contracting those muscles, and relax the specific muscles even more as you breathe out.
Gently move your attention to the next muscle group.
Continue this exercise ending at your face.
End with six slow breaths.
Progressive Muscle Relaxation Script
When you’re ready, close your eyes or just lower them. Let’s begin by taking three deep breaths. Breathing in through the nose and exhale slowly through the mouth.
And in…
And slowly out through the mouth.
Two more, in and let it go.
One more before we begin… in… and exhale.
Feet
Now, move your attention to your feet and toes. Begin to tense your feet by curling your toes. Take a breath in, hold it, and when you’re ready, gently exhale and relax. Release the tension. Let it go. Without tensing your feet again, take another breath in and release. Give your feet permission to relax.
Lower legs
Next, begin to focus on your lower legs. Contract the muscles in your calves. Hold them tightly. Breathe in and release the tension, and you exhale. Now, take another deep breath in and allow your calves to relax even more as you release the air. Take a moment to notice the feeling of relaxation.
Upper legs
Let’s move on to your upper legs. Tightly squeeze your thighs. Inhale and slowly exhale while you release the tension in your thighs. Give your body permission to let it go. And another deep breath in and let go of the tension that does not serve you.
Tummy
Next, focus on your tummy area. Suck it in and contract the muscle. Hold it, and with your next breath out, let go of the tension. And another one in, and relax. Give yourself permission to relax even more. If your mind wanders away, gently bring it back to the present moment.
Chest
Let’s move up to your chest area. Contract the muscles in your chest, and when you’re ready, release the tension on your next exhale. And one more time in……and release. Let it go. Let go of the tension you don’t need and give your body permission to relax.
Arms
From the chest area, move on to your arms. Contract your arms, hold it. And as you breathe out, relax your arms. Give yourself permission to relax. One more in…. and relax.
Hands
Let’s move on to the hands, make a fist, contract the muscles. And with your next exhale. Relax. One more in…. and relax. Give your body permission to relax even more. That’s it…
Back
Next, focus on your back. Tense your back muscles by bringing your shoulders together behind you. Hold it, and as you exhale, release the tension. And another one in and relax. Take a moment to notice the feeling of relaxation in your body.
Neck
As we move up to your neck, contract the muscles. And with your next exhale, release it. Another deep breath in, and relax even more.
Face
Next, I want you to contract the muscles in your face. And when you’re ready, take a breath in and relax as you exhale. Take another deep breath in, and as you breathe out, notice the feeling of relaxation.
Whole-body
Lastly, contract your entire body. Tense your feet, legs, tummy, chest, arms, hands, back, shoulders, neck, and face. Breath in… and as you exhale, relax. Give your body permission to let go of the tension you don’t need.
Closure
Let’s end with six more breaths in, and with every exhale, give your body permission to relax even more and let go of the tension you don’t need.
In… and relax.
Five more, before we end… In and give your body permission to relax.
That’s it.
In and let go of the tension you don’t need.
Three more… In and out.
Notice the feeling of relaxation in your body.
Two more before we end…
Allow your breathing to return to normal. Notice your inhale and exhale for a moment. Notice how your body feels. Does anything feel different?
When you’re ready, slowly come back to where you’re at. Take a deep breath in and thank yourself for making time for you by gently saying,
“Thank you for taking care of me”… “Thank you for taking care of me.”
Information on this website is provided for information purposes only and is not intended as a substitute for the advice provided by a mental health therapist or other healthcare professional. No information offered here should be interpreted as a diagnosis of any disorder, nor an attempt to treat or prevent or cure any disease or condition. Names, characters, places, and incidents on this website are for illustrative purposes only. Any resemblance to actual events or locales or persons, living or dead, is entirely coincidental.
