February 15, 2025 • 10 mins
Feeling tense, anxious, or on edge? Progressive Muscle Relaxation (PMR) is a science-backed technique that can help you release physical stress, calm your mind, and regain control over your anxiety.
In this episode of Anxiety: Let's Make Sense of This Shit, host Fabian guides you through a step-by-step PMR session, explaining how it works, why it’s effective, and how you can use it in your daily life.
What you’ll learn:
✅ Why anxiety builds up in your muscles—and how to release it
✅ The science behind PMR and its impact on stress and sleep
✅ A guided relaxation session to help you feel calmer instantly
✅ How to make PMR a habit for long-term anxiety reliefIf anxiety is keeping you up at night, making you feel stuck in tension, or holding you back from feeling at ease, this episode is for you.
🔗 Want more? Get additional guided exercises and mental health tools in the episode description.
💬 Enjoyed this episode? Support the podcast by subscribing, leaving a review, or sharing it with someone who needs it.
Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
In this episode of Anxiety: Let's Make Sense of This Shit, host Fabian guides you through a step-by-step PMR session, explaining how it works, why it’s effective, and how you can use it in your daily life.
What you’ll learn:
✅ Why anxiety builds up in your muscles—and how to release it
✅ The science behind PMR and its impact on stress and sleep
✅ A guided relaxation session to help you feel calmer instantly
✅ How to make PMR a habit for long-term anxiety reliefIf anxiety is keeping you up at night, making you feel stuck in tension, or holding you back from feeling at ease, this episode is for you.
🔗 Want more? Get additional guided exercises and mental health tools in the episode description.
💬 Enjoyed this episode? Support the podcast by subscribing, leaving a review, or sharing it with someone who needs it.
Become a supporter of this podcast: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to another episode of anxiety. Let's make sense of
this shit. I'm your host, Fabian, and today we're diving
deep into progressive muscle relaxation, a simple yet incredibly powerful
method that helps release physical tension and quiet the mind.
Anxiety can be overwhelming. It sneaks up on us sometimes
when we least expect it, gripping our muscles, tightening our chest,
(00:23):
and making even the simplest tasks feel impossible. If you've
ever felt that weight, that sense of being trapped in
your own body, you're not alone. So many people struggle
with anxiety daily, and while there's no single cure all,
there are tools that can make a real difference. Progressive
muscle relaxation, or PMR, is one of those tools. PMR
(00:45):
isn't just another relaxation trick. It's a science backed method
used by therapists, athletes, and even medical professionals to ease stress,
manage pain, and regain control over their bodies. Today, we're
not just talking about relaxation. We're talking about reclaiming the
connection between your mind and body, learning to let go
of tension, and stepping into a place of calm with intention.
(01:09):
I know firsthand how frustrating anxiety can be. When it
flares up, it feels like it takes over everything, your thoughts,
your ability to function, your sleep, and sometimes it's hard
to even realize that your body is reacting to stress
until it's too late. That's why this episode is so important.
We're going to break down exactly how progressive muscle relaxation works,
(01:32):
why it's effective, and most importantly, how you can start
using it right now. This is about more than just
learning a technique. It's about giving yourself permission to slow down,
to breathe, and to take back control. Whether you're listening
to this on your morning commute, in the middle of
a stressful day, or trying to wind down before bed,
(01:54):
I want you to know that by the end of
this episode, you'll have a tangible skill to help you
feel lighter and more grounded. So get comfortable. This is
your time. This is your space to learn to relax
and to start making sense of this shit together. As
Winston Churchill once said, success is not final, failure is
not fatal. It is the courage to continue that counts.
(02:17):
This is your moment to take control, to embrace relaxation
as an act of strength, like Nietzsche said that which
does not kill us makes us stronger. So let's step
into this with intention, knowing that every small act of
self care is an act of resilience. Let's dive in.
Now that we've set the stage, let's take a deeper
(02:39):
look at the science behind progressive muscle relaxation. Why does
this technique work so well? Why do so many therapists, athletes,
and medical professionals recommend it. The answer lies in the
connection between your brain and body. PMR was first developed
by doctor Edmund Jacobson in the nineteen twenties. He discovered
that there is a direct link between muscle tension and
(03:00):
mental stress. He theorized that if you could deliberately relax
your muscles, you could also create a sense of calm
and reduce mental stress. Over the decades, studies have reinforced
his findings, showing that PMR can lower cortisol levels, the
stress hormone, decrease heart rate, and trigger the body's relaxation response.
(03:21):
One of the key reasons PMR works is because of
how it activates the parasympathetic nervous system. This is the
system responsible for the body's rest and digest mode, which
is the opposite of the fight or flight response that
gets triggered during anxiety. When we are stressed, our sympathetic
nervous system takes over, causing an increase in heart rate,
(03:43):
rapid breathing, and muscle tension. PMR counteracts this by encouraging
the body to slow down, bringing it back to a
state of balance. But that's not all. PMR is also
effective in pain management. Chronic pain sufferers, including those with
fibromil and migraines, often experience relief after practicing PMR regularly.
(04:05):
This is because when muscles are constantly tense, they can
create pain feedback loops in the brain. By systematically relaxing
different muscle groups, PMR helps break these cycles and reduce discomfort.
For those who struggle with sleep, PMR has been a
game changer. A study published in the Journal of Clinical
Sleep Medicine found that individuals who practiced PMR before bed
(04:28):
experience deeper, more RESTful sleep compared to those who didn't.
The technique helps quiet racing thoughts and allows the body
to transition into a state of relaxation, making it easier
to drift off into slumber. Another fascinating aspect of PMR
is how it improves overall body awareness. Many of us
go through life carrying stress in certain areas our shoulders, neck, jaw,
(04:52):
and lower back without even realizing it. By practicing PMR regularly,
you become more attuned to these tension points, allow you
to address and release stress before it builds up. So
why should you care about all of this? Because understanding
the science behind PMR gives you the confidence to trust
the process. You're not just sitting there hoping it will work.
(05:14):
You now know that there's real biological and neurological backing
to this method. When you practice PMR, you're actively reprogramming
your body's stress response, training it to return to a
state of calm more easily. Now that we understand why
PMR is so effective, let's go through a step by
step guided session together. Find a quiet space where you
(05:36):
won't be disturbed. You can sit in a chair with
your feet flat on the floor, or lie down if
that's more comfortable. Take a few moments to settle in
if possible, dim the lights, eliminate distractions, and allow yourself
to be fully present in this moment. Begin by taking
a slow, deep breath in through your nose. Hold it
(05:56):
for a few seconds, and then exhale fully through your mouth.
As you exhale, visualize any tension leaving your body like
a soft wave washing away stress. Let's do that again.
Inhale deeply, feeling your belly rise, hold and exhale, releasing
tension with your breath. Now focus on your feet. Curl
your toes tightly, feeling the muscles contract. Hold this tension
(06:19):
for a few seconds, and now release. Feel the difference
between tension and relaxation. Let the muscles in your feet
loosen completely. Move up to your calves, tighten them by
pointing your toes upward, engaging the muscles in your lower legs.
Hold for a moment and let go. Imagine the tension
melting away like warm sunlight on your skin. Next, shift
(06:41):
your attention to your thighs. Squeeze your leg muscles firmly,
tightening them as much as you can hold and now release.
Notice the sensation of relaxation spreading through your legs. Bring
your focus to your abdomen. Draw your stomach inward, engaging
your core muscles. Hold this tension, feeling the tightness in
your middle section. Now slowly release, allowing your stomach to
(07:03):
soften Take a deep breath and feel your abdomen expand naturally.
Now your hands make tight fists, squeezing as hard as
you can. Feel the tension in your fingers and palms,
hold and let go, relaxing your fingers and hands completely.
Shift to your shoulders, raise them up towards your ears,
tensing them as much as possible. Hold the tension and
(07:25):
now let them drop, releasing any built up stress. Finally,
focus on your face. Scrunch your forehead, squeeze your eyes shut,
and clench your jaw. Hold that tension, noticing how it feels. Now,
exhale deeply and let go, allowing your face to soften
and relax completely. Take one final deep breath in through
your nose, hold it and exhale, letting every last bit
(07:47):
of tension drift away. Notice how your body feels lighter, calmer,
more at ease. Allow yourself to remain in this state
for a few moments before gently bringing your awareness back
to the present. This is progressive muscle relaxation in action.
The more you practice, the more naturally your body will
respond to stress with relaxation instead of tension. By now
(08:11):
you've learned how progressive muscle relaxation can be a valuable
tool in managing anxiety, reducing stress, and improving your overall
well being. The key to success with PMR, like any
relaxation technique, is consistency. The more you practice, the easier
it becomes to recognize and release tension before it builds up.
If you're new to PMR, start with just a few
(08:33):
minutes each day. Over time, you may find that your
body naturally begins to relax more quickly. Pay attention to
when and where you feel the most stress, and use
PMR as a proactive tool rather than just a reaction
to anxiety. Remember it's okay if your mind wanders during
the process. It's natural. Our brains are wired to seek distractions.
(08:55):
But each time you notice your mind drifting, see it
as an opportunity, not a failure. Gently bring your focus
back to your breath and the sensations in your muscles.
Think of it as a mental muscle. Each time you
redirect your focus your strengthening it. As Bruce Lee once said,
do not pray for an easy life, Pray for the
strength to endure a difficult one. The more you practice,
(09:18):
the more effortless this process will become, and soon relaxation
will feel like second nature. If this episode resonated with you,
I encourage you to make p m R a part
of your daily routine. And if you found this helpful,
please consider supporting the podcast by subscribing, leaving a review,
or sharing this episode with someone who might benefit from it.
(09:40):
For even more guided exercises and additional mental health tools,
check out the resources linked in the episode description. Your
support helps us continue creating valuable content to help people
just like you navigate anxiety and find peace. Thank you
for spending this time with me. Keep practicing, keep breathing,
and remember you have the power to bring calm into
(10:03):
your life. Until next time, take care and be kind
to yourself, and go get ice cream.
Welcome to another episode of anxiety. Let's make sense of
this shit. I'm your host, Fabian, and today we're diving
deep into progressive muscle relaxation, a simple yet incredibly powerful
method that helps release physical tension and quiet the mind.
Anxiety can be overwhelming. It sneaks up on us sometimes
when we least expect it, gripping our muscles, tightening our chest,
(00:23):
and making even the simplest tasks feel impossible. If you've
ever felt that weight, that sense of being trapped in
your own body, you're not alone. So many people struggle
with anxiety daily, and while there's no single cure all,
there are tools that can make a real difference. Progressive
muscle relaxation, or PMR, is one of those tools. PMR
(00:45):
isn't just another relaxation trick. It's a science backed method
used by therapists, athletes, and even medical professionals to ease stress,
manage pain, and regain control over their bodies. Today, we're
not just talking about relaxation. We're talking about reclaiming the
connection between your mind and body, learning to let go
of tension, and stepping into a place of calm with intention.
(01:09):
I know firsthand how frustrating anxiety can be. When it
flares up, it feels like it takes over everything, your thoughts,
your ability to function, your sleep, and sometimes it's hard
to even realize that your body is reacting to stress
until it's too late. That's why this episode is so important.
We're going to break down exactly how progressive muscle relaxation works,
(01:32):
why it's effective, and most importantly, how you can start
using it right now. This is about more than just
learning a technique. It's about giving yourself permission to slow down,
to breathe, and to take back control. Whether you're listening
to this on your morning commute, in the middle of
a stressful day, or trying to wind down before bed,
(01:54):
I want you to know that by the end of
this episode, you'll have a tangible skill to help you
feel lighter and more grounded. So get comfortable. This is
your time. This is your space to learn to relax
and to start making sense of this shit together. As
Winston Churchill once said, success is not final, failure is
not fatal. It is the courage to continue that counts.
(02:17):
This is your moment to take control, to embrace relaxation
as an act of strength, like Nietzsche said that which
does not kill us makes us stronger. So let's step
into this with intention, knowing that every small act of
self care is an act of resilience. Let's dive in.
Now that we've set the stage, let's take a deeper
(02:39):
look at the science behind progressive muscle relaxation. Why does
this technique work so well? Why do so many therapists, athletes,
and medical professionals recommend it. The answer lies in the
connection between your brain and body. PMR was first developed
by doctor Edmund Jacobson in the nineteen twenties. He discovered
that there is a direct link between muscle tension and
(03:00):
mental stress. He theorized that if you could deliberately relax
your muscles, you could also create a sense of calm
and reduce mental stress. Over the decades, studies have reinforced
his findings, showing that PMR can lower cortisol levels, the
stress hormone, decrease heart rate, and trigger the body's relaxation response.
(03:21):
One of the key reasons PMR works is because of
how it activates the parasympathetic nervous system. This is the
system responsible for the body's rest and digest mode, which
is the opposite of the fight or flight response that
gets triggered during anxiety. When we are stressed, our sympathetic
nervous system takes over, causing an increase in heart rate,
(03:43):
rapid breathing, and muscle tension. PMR counteracts this by encouraging
the body to slow down, bringing it back to a
state of balance. But that's not all. PMR is also
effective in pain management. Chronic pain sufferers, including those with
fibromil and migraines, often experience relief after practicing PMR regularly.
(04:05):
This is because when muscles are constantly tense, they can
create pain feedback loops in the brain. By systematically relaxing
different muscle groups, PMR helps break these cycles and reduce discomfort.
For those who struggle with sleep, PMR has been a
game changer. A study published in the Journal of Clinical
Sleep Medicine found that individuals who practiced PMR before bed
(04:28):
experience deeper, more RESTful sleep compared to those who didn't.
The technique helps quiet racing thoughts and allows the body
to transition into a state of relaxation, making it easier
to drift off into slumber. Another fascinating aspect of PMR
is how it improves overall body awareness. Many of us
go through life carrying stress in certain areas our shoulders, neck, jaw,
(04:52):
and lower back without even realizing it. By practicing PMR regularly,
you become more attuned to these tension points, allow you
to address and release stress before it builds up. So
why should you care about all of this? Because understanding
the science behind PMR gives you the confidence to trust
the process. You're not just sitting there hoping it will work.
(05:14):
You now know that there's real biological and neurological backing
to this method. When you practice PMR, you're actively reprogramming
your body's stress response, training it to return to a
state of calm more easily. Now that we understand why
PMR is so effective, let's go through a step by
step guided session together. Find a quiet space where you
(05:36):
won't be disturbed. You can sit in a chair with
your feet flat on the floor, or lie down if
that's more comfortable. Take a few moments to settle in
if possible, dim the lights, eliminate distractions, and allow yourself
to be fully present in this moment. Begin by taking
a slow, deep breath in through your nose. Hold it
(05:56):
for a few seconds, and then exhale fully through your mouth.
As you exhale, visualize any tension leaving your body like
a soft wave washing away stress. Let's do that again.
Inhale deeply, feeling your belly rise, hold and exhale, releasing
tension with your breath. Now focus on your feet. Curl
your toes tightly, feeling the muscles contract. Hold this tension
(06:19):
for a few seconds, and now release. Feel the difference
between tension and relaxation. Let the muscles in your feet
loosen completely. Move up to your calves, tighten them by
pointing your toes upward, engaging the muscles in your lower legs.
Hold for a moment and let go. Imagine the tension
melting away like warm sunlight on your skin. Next, shift
(06:41):
your attention to your thighs. Squeeze your leg muscles firmly,
tightening them as much as you can hold and now release.
Notice the sensation of relaxation spreading through your legs. Bring
your focus to your abdomen. Draw your stomach inward, engaging
your core muscles. Hold this tension, feeling the tightness in
your middle section. Now slowly release, allowing your stomach to
(07:03):
soften Take a deep breath and feel your abdomen expand naturally.
Now your hands make tight fists, squeezing as hard as
you can. Feel the tension in your fingers and palms,
hold and let go, relaxing your fingers and hands completely.
Shift to your shoulders, raise them up towards your ears,
tensing them as much as possible. Hold the tension and
(07:25):
now let them drop, releasing any built up stress. Finally,
focus on your face. Scrunch your forehead, squeeze your eyes shut,
and clench your jaw. Hold that tension, noticing how it feels. Now,
exhale deeply and let go, allowing your face to soften
and relax completely. Take one final deep breath in through
your nose, hold it and exhale, letting every last bit
(07:47):
of tension drift away. Notice how your body feels lighter, calmer,
more at ease. Allow yourself to remain in this state
for a few moments before gently bringing your awareness back
to the present. This is progressive muscle relaxation in action.
The more you practice, the more naturally your body will
respond to stress with relaxation instead of tension. By now
(08:11):
you've learned how progressive muscle relaxation can be a valuable
tool in managing anxiety, reducing stress, and improving your overall
well being. The key to success with PMR, like any
relaxation technique, is consistency. The more you practice, the easier
it becomes to recognize and release tension before it builds up.
If you're new to PMR, start with just a few
(08:33):
minutes each day. Over time, you may find that your
body naturally begins to relax more quickly. Pay attention to
when and where you feel the most stress, and use
PMR as a proactive tool rather than just a reaction
to anxiety. Remember it's okay if your mind wanders during
the process. It's natural. Our brains are wired to seek distractions.
(08:55):
But each time you notice your mind drifting, see it
as an opportunity, not a failure. Gently bring your focus
back to your breath and the sensations in your muscles.
Think of it as a mental muscle. Each time you
redirect your focus your strengthening it. As Bruce Lee once said,
do not pray for an easy life, Pray for the
strength to endure a difficult one. The more you practice,
(09:18):
the more effortless this process will become, and soon relaxation
will feel like second nature. If this episode resonated with you,
I encourage you to make p m R a part
of your daily routine. And if you found this helpful,
please consider supporting the podcast by subscribing, leaving a review,
or sharing this episode with someone who might benefit from it.
(09:40):
For even more guided exercises and additional mental health tools,
check out the resources linked in the episode description. Your
support helps us continue creating valuable content to help people
just like you navigate anxiety and find peace. Thank you
for spending this time with me. Keep practicing, keep breathing,
and remember you have the power to bring calm into
(10:03):
your life. Until next time, take care and be kind
to yourself, and go get ice cream.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
My Favorite Murder with Karen Kilgariff and Georgia Hardstark
My Favorite Murder is a true crime comedy podcast hosted by Karen Kilgariff and Georgia Hardstark. Each week, Karen and Georgia share compelling true crimes and hometown stories from friends and listeners. Since MFM launched in January of 2016, Karen and Georgia have shared their lifelong interest in true crime and have covered stories of infamous serial killers like the Night Stalker, mysterious cold cases, captivating cults, incredible survivor stories and important events from history like the Tulsa race massacre of 1921. My Favorite Murder is part of the Exactly Right podcast network that provides a platform for bold, creative voices to bring to life provocative, entertaining and relatable stories for audiences everywhere. The Exactly Right roster of podcasts covers a variety of topics including historic true crime, comedic interviews and news, science, pop culture and more. Podcasts on the network include Buried Bones with Kate Winkler Dawson and Paul Holes, That's Messed Up: An SVU Podcast, This Podcast Will Kill You, Bananas and more.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.