Trauma can have profound and lasting effects on the body and mind, sometimes manifesting as hyperarousal, intrusive memories, muscle tension, and a persistent sense of unease. These symptoms can involve changes in the body's stress-response systems, which may remain highly reactive following traumatic experiences. Progressive muscle relaxation (PMR), a technique designed to reduce physical tension and encourage relaxation, can be a useful complementary tool for managing some trauma-related symptoms. By systematically noticing and releasing muscular tension, individuals may develop greater awareness of their physical responses and explore ways to experience calm and a sense of control.
Understanding Progressive Relaxation
Progressive relaxation, also known as progressive muscle relaxation (PMR), was developed by Dr. Edmund Jacobson in the early 20th century and described in his 1938 book Progressive Relaxation. The technique involves systematically tensing and releasing different muscle groups, beginning with the feet and moving upward or starting with the face and working downward. Its underlying principle is that learning to recognize and release muscular tension may help reduce physical arousal and psychological distress (Conrad & Roth, 2007).
When practicing progressive relaxation, individuals are encouraged to:
Focus on Muscle Groups: Pay attention to specific areas of the body, such as the feet, legs, abdomen, shoulders, or hands.
Tense and Release: Gently tense each muscle group for approximately five seconds, then release the tension for 10–20 seconds while noticing the difference. Avoid straining or tensing muscles that are painful or injured.
Breathe Deeply: Pair the muscle exercises with slow, comfortable breathing to support relaxation. Avoid forcing deep breaths or holding your breath if doing so causes discomfort.
Cultivate Awareness: Notice the contrast between tension and relaxation to develop greater awareness of bodily sensations without judging or attempting to control them.
Why Progressive Relaxation May Help with Trauma
Trauma can leave individuals experiencing heightened physiological arousal, where the body remains alert to potential threats even when immediate danger is absent. Progressive relaxation may help reduce muscular tension and perceived stress by encouraging a shift away from sustained physical activation. Research supports relaxation techniques as potentially helpful for anxiety and stress-related symptoms, although evidence for PMR as a stand-alone treatment for posttraumatic stress disorder (PTSD) remains limited (Conrad & Roth, 2007; Manzoni et al., 2008).
This technique may offer several benefits:
Reduce Physical Symptoms: Trauma-related stress may contribute to muscle tightness, headaches, fatigue, and other physical discomforts. Progressive relaxation can help individuals recognize and release muscular tension, potentially reducing some of these symptoms.
Interrupt the Stress Cycle: By consciously relaxing the body, individuals may reduce physical arousal and develop an alternative response to escalating stress or anxiety.
Support Emotional Regulation: Regular practice can provide a coping strategy for managing distress and increasing awareness of early signs of tension. However, relaxation does not necessarily eliminate trauma-related emotional responses.
Enhance Mind-Body Connection: Some trauma survivors experience difficulty recognizing or tolerating bodily sensations. When practiced gradually and voluntarily, progressive relaxation may support greater physical awareness and a more comfortable relationship with the body.
These potential benefits are consistent with broader somatic approaches to emotional regulation, which emphasize recognizing and responding to physical sensations associated with stress and emotional experiences.
How to Integrate Progressive Relaxation into Trauma Treatment
Create a Supportive Environment: Individuals who have experienced trauma may benefit from practicing in a quiet, comfortable environment where they feel sufficiently safe. They should be free to keep their eyes open, change positions, or stop whenever necessary.
Start Gradually: Some trauma survivors may find focusing on bodily sensations uncomfortable or triggering. Begin with brief sessions involving a few muscle groups and gradually expand the practice according to individual comfort and preferences.
Combine with Other Therapies: Progressive relaxation may complement a comprehensive trauma treatment plan, including approaches such as Internal Family Systems (IFS) and Accelerated Resolution Therapy (ART). However, PMR should not be considered a substitute for evidence-based trauma-focused psychotherapy when such treatment is indicated.
Practice Regularly: Consistent practice may help individuals become more familiar with recognizing muscular tension and intentionally releasing it. Short, manageable sessions can be more sustainable than attempting lengthy exercises that create discomfort.
Adapt as Needed: Tailor the technique to individual needs and physical limitations. If tensing certain muscles feels uncomfortable, consider gently relaxing those areas without first contracting them. Guided imagery, comfortable movement, or other grounding techniques may also be appropriate alternatives.
Importantly, relaxation exercises do not feel calming for everyone. Some individuals with trauma histories may experience increased anxiety, dissociation, or distress when focusing inward. A trauma-informed approach emphasizes choice, flexibility, and respect for each person's responses rather than assuming that relaxation is always beneficial.
Case Example: A Practical Application
Consider Sarah, a hypothetical trauma survivor experiencing chronic anxiety and insomnia. As part of her therapy, she begins exploring progressive relaxation but initially finds it difficult to concentrate because of intrusive thoughts and discomfort with certain bodily sensations. Her therapist encourages her to begin with brief exercises focusing on her hands and feet while allowing her to stop or adjust the practice whenever necessary.
As Sarah becomes more comfortable, she gradually expands the exercise to other muscle groups and incorporates slow breathing and mindfulness. Over time, she notices that recognizing and releasing tension helps her feel more settled before bedtime, contributing to improved sleep habits. Although her experience illustrates how progressive relaxation might support emotional and physical regulation, individual responses vary, and the technique does not directly resolve underlying traumatic memories.
Conclusion
Progressive relaxation offers a practical and accessible way to explore the relationship between physical tension and emotional distress. By encouraging awareness of muscular sensations and providing opportunities to release tension, it may help individuals manage some of the physical and psychological effects associated with trauma. Research supports relaxation-based approaches for reducing anxiety, although PMR should be viewed as a complementary strategy rather than a stand-alone treatment for PTSD.
When introduced gradually and adapted to individual needs, progressive relaxation can become one component of a broader, trauma-informed approach to healing. Its value lies not in forcing the body to relax but in helping individuals develop greater awareness, choice, and flexibility in responding to their experiences.
References
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243–264. https://doi.org/10.1016/j.janxdis.2006.08.001
Jacobson, E. (1938). Progressive relaxation (2nd ed.). University of Chicago Press.
Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: A ten-years systematic review with meta-analysis. BMC Psychiatry, 8, Article 41. https://doi.org/10.1186/1471-244X-8-41
