We programme strength, cardio, and mobility — but almost never relaxation. Yet research shows Progressive Muscle Relaxation lowers stress, calms anxiety, improves mood, and even deepens the most restorative stages of sleep.

In this episode, I break down the evidence — from large systematic reviews to athlete studies — and then guide you through a full Progressive Muscle Relaxation session. You’ll finish not just knowing why relaxation matters, but experiencing its benefits in real time.

Study 1: Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, Wang R, Panatik SA, Mohd Sukor MS, Nordin NA. Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychol Res Behav Manag. 2024 Feb 1;17:345-365. doi: 10.2147/PRBM.S437277. PMID: 38322293; PMCID: PMC10844009.

Study 2: Simon KC, McDevitt EA, Ragano R, Mednick SC. Progressive muscle relaxation increases slow-wave sleep during a daytime nap. J Sleep Res. 2022 Oct;31(5):e13574. doi: 10.1111/jsr.13574. Epub 2022 Mar 30. PMID: 35355351; PMCID: PMC9786620.

Study 3: Battaglini MP, Pessôa Filho DM, Calais SL, Miyazaki MCOS, Neiva CM, Espada MC, de Moraes MG, Verardi CEL. Analysis of Progressive Muscle Relaxation on Psychophysiological Variables in Basketball Athletes. Int J Environ Res Public Health. 2022 Dec 19;19(24):17065. doi: 10.3390/ijerph192417065. PMID: 36554945; PMCID: PMC9778808.