Passive Muscle Relaxation

Many are familiar with progressive muscle relaxation, a technique that involves alternately tensing and then releasing muscles; however, some people have not heard of passive muscle relaxation (PMR). PMR is similar to progressive muscle relaxation in that it leads a person through all the muscle groups in the body, but PMR involves focusing on and imagining each group of muscles in a relaxed state. Just as thinking about stress triggers can cause muscles to tense, thinking about the muscles relaxing can help them to relax.

Relaxation techniques that involve tensing and releasing groups of muscles can raise blood pressure, which can be dangerous for those with high blood pressure or a history of heart problems. While it may be difficult initially to tell if a muscle is actually relaxing or not, consistent practice will lead to increased relaxation with each PMR session, and decreased chronic muscle tension.

Stress causes muscles to tighten because it activates the body’s fight-or-flight response, sending messages from the brain to the muscles to remain tensed and ready for immediate action. With conventional progressive muscle relaxation, the person works on actively tensing the muscle group and then deliberately relaxing that group, forcing the brain to send a “relax” message.

For those who are ill, PMR is much less strenuous and tiring, which allows those who are ill to focus on becoming comfortable with and aware of their bodies again. Since a primary principle of PMR is non-judgmental observation and awareness of the body, it allows people with all types of diseases and disorders to recover the connection between mind and body.

Before starting a PMR session, it helps to find a quiet place that is free of distractions. A sitting or lying position with the back supported is best for relaxing, and sometimes it helps to dim the lights in the room as well.

Distracting thoughts can sometimes interfere with focusing on the session, and it’s best to simply observe these thoughts and then let them go. Actively fighting the distraction will only cause more stress and tension.

Comfortable clothing is a must during a relaxation session. Dress in loose layers that will help maintain a comfortable body temperature and make sure the room is neither too hot nor too cold. Avoid scheduling sessions for bedtime, as deep relaxation can lead to sleep! PMR is a great way to relax and prepare for sleep, but it is a good idea to have some sessions for practice that aren’t at night.

PMR is technically a guided relaxation exercise, and it is difficult to read the script and relax at the same time. PMR sessions will require either a friend to read the script or an audio recording of the script. Free scripts are available online from sites such asInner Health Studios, which start by directing the subject to concentrate on his or her breathing. This awareness of breath focuses the person on the in and out rhythm of breathing and begins the relaxation process. The attention is then directed to the muscles of the scalp, down through the ears, forehead, and eyebrows.

Some passive muscle relaxation scripts are also available on cassette and CD. Some feature relaxing music in the background while the script is being read. Finding the most relaxing script is really a matter of personal preference. It involves finding or creating a recording with the voice that is most soothing to the person trying to relax.

Consistent practice is the way to make PMR an integrated part of any stress reduction plan and daily sessions of 15 to 20 minutes each day are usually sufficient to get the maximum benefits. Taking time each day to focus on body tension can be a great way to find and relieve muscle tension, which is a great way to take a break from a busy and hectic day.

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