Progressive Muscle Relaxation
Season 1 - Episode 19
Progressive Muscle Relaxation (PMR) is simply a tense and release strategy. Tense certain muscle groups, hold tight for a few seconds, then release. It’s free, requires little effort or energy, and the best part….kids think it’s fun!
The Science behind it:
As an overly stressed society, PMR helps us get back into balance and keeps our nervous system neutralized. Teaching kids these active and engaging strategies gives them something to use in those high-intensity moments. The key is to practice them regularly, so it’s easier to recall when having a breakdown.
What is it…..exactly:
PMR is deep relaxation techniques for stress relief and to reduce and release extra energy. Panic, anxiety, frustration, worry – all of those cause pulsing energy through our bodies. Give the body somewhere to send that energy by using these strategies.
PMR is easy. Simply tense a group of muscles, hold for at least 10 seconds, then release the muscles in a relaxed slow way. This allows the tension to flow away from the body.
Talk to kids about what tension feels like and what causes it. To help explain, use the spaghetti noodle comparison discussed in this episode. Figure out where tension is being held, then you know where to focus this strategy. Tight shoulders and neck? Try using the Turtle example.
Practice – practice – practice!
Use PMR preventatively and make it part of your normal routine, just like deep breathing. It's quick and easy to include with another activity, like eating breakfast.
By practicing in calm moments (and maybe using a script), kids have a much easier time recalling this strategy during a tantrum. Why? During intense moments, they cannot access logic and reason. But, they WILL recall something they’ve practiced.
Several fun examples are discussed in this episode. Or let kids create their own. They can pick a muscle group, decide how to tense and release it, and then name it! They may be more receptive and motivated when they can make up their own strategy. Try them all to help manage those big energies and emotions.
Other related resources are available from us:
Podcasts –
Breathing Techniques
Blog Posts –
Progressive Muscle Relaxation for Kids (& Adults!)
5 Breathing Exercises for Your Kidd
I answer this week’s listener question during the episode: Whether in classrooms or homes, it’s not always clear who should take the initiative (or lead) when dealing with a child’s behaviors. What do you recommend?
Try-at-home tip: Rocket Breathing
Do you have a question? I can answer it in a future episode!
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Find all the answers here: The Behavior Hub blog
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