What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is a calming strategy that involves tightening one muscle group at a time, followed by a release of the tension.  Progressive muscle relaxation activities can lead to better body awareness, increased focus and reduction of stress. 

Is PMR effective?

Yes, there is evidence to support the use of progressive muscle relaxation techniques.  A 2022 analysis of 65 randomized control trials showed that relaxation techniques were highly effective in treating anxiety in young people.  A randomized control trial in 2022 found that progressive muscle relaxation training enhanced attention and executive functioning skills in kindergarten students. 

How do I get started with progressive muscle relaxation?

The great news is, this technique is FREE and requires no specialized equipment!  It can benefit everyone, from young children to adults. It is important to teach and practice calming strategies before students become dysregulated.  Integrating a PMR routine into a morning meeting or post-lunch quiet time can be really helpful.  Because this can be a bit of an abstract concept for some students, making the activities simple and visual can be effective.  I’ll include video resources below for you to check out if you are interested in trying this with your students.

Videos for Younger Students

• 7 minute PRM
• 4 minute PRM

Videos for Older Students

• PMR audio
• Beach Scene
• Seated PMR