Progressive muscle relaxation (PMR) was described by Edmund Jacobson, MD, PhD, in the 1930s, and is based upon the premise that mental calmness is a natural result of physical relaxation. It is a deep relaxation technique that has been used to relieve insomnia, as well as aid in the reduction of stress, anxiety, and pain.

Here’s how to start PMR:

1. Inhale and contract all your facial muscles, squeezing your eyes together, puckering up your mouth, and scrunching up your face. Now exhale and relax your facial muscles.
2. Inhale and tighten your neck muscles, and then exhale and release.
3. Inhale and contract your upper chest and upper back, and then exhale and release.
4. Inhale and contract the muscles in your left arm and hand, and then exhale and release.
5. Continue working your way through your body, contracting each muscle group and then releasing.

Source: Stressed Out About Difficult Patients, HCPro Inc., 2007. For more information on our series of Stressed Out books, visit www.stressedoutnurses.com