Blog > > Muscle Relaxation: how to relieve accumulated tension and promote well-being
Marcela Leone
published in 14 de Julho de 2025 | 7 reading time
"Muscle Relaxation: how to relieve accumulated tension and promote well-being"
Muscle tension can result from various factors such as emotional stress, poor posture, intense physical activity, or even prolonged inactivity. When left untreated, it can lead to chronic pain, fatigue, and restricted movement.
Muscle relaxation is the process of reducing built-up tension in the muscles, promoting sensations of relief, comfort, and overall well-being.
It may occur naturally after rest or be induced through specific techniques that act on both the body and the mind.
One of the most effective ways to promote muscle relaxation is through therapeutic massage, which directly targets built-up tension and contributes to an improved quality of life.

Muscle Relaxation: How Does It Work?
Muscle relaxation occurs when the body enters a state of rest and recovery.
It happens by reducing the activity of the sympathetic nervous system (responsible for the stress response) and activating the parasympathetic system, which induces calm and regulates bodily functions.
During this process, there is a decrease in muscle tissue tension, improved blood circulation, and the release of endorphins—natural substances that promote a feeling of well-being.
Heart rate, blood pressure, and cortisol levels also tend to drop, contributing to a global sense of relaxation.
One of the most recognized therapeutic interventions for muscle relaxation is Jacobson’s Progressive Muscle Relaxation Technique.
Developed by American physician Edmund Jacobson in 1935, this approach involves intentionally tensing different muscle groups for a few seconds and then slowly releasing them.

In addition to massage, techniques such as stretching and deep breathing help speed up the body’s natural response, leading to more effective and long-lasting muscle relaxation.
With a more relaxed and less tense body, heart rate, breathing, and blood pressure tend to stabilize, promoting a deeper sense of well-being.
Muscle Relaxation: Key Benefits
When regularly integrated into your routine, muscle relaxation brings significant benefits for both body and mind.
From reducing physical pain to improving emotional balance, the positive effects are broad and scientifically proven.
Below are the main physiological and psychological benefits associated with muscle relaxation:
Physiological Benefits
- Relief from muscle pain and chronic tension
- Improved blood circulation
- Faster post-exercise muscle recovery
- Reduced muscle fatigue
- Injury prevention
- Increased mobility and muscle flexibility.
Psychological Benefits
- Reduced stress and anxiety
- Improved sleep quality
- Enhanced sense of well-being
- Increased endorphin production (feel-good hormones)
- Better concentration and mental clarity.
Relaxation rebalances the autonomic nervous system by lowering cortisol and adrenaline production and activating endorphin release, which, secreted by the pituitary gland, reduces pain and increases well-being. (NOVAES et al., 2020)
Effective Techniques for Muscle Relaxation
Therapeutic Massage
Massage is one of the most effective ways to promote muscle relaxation. Techniques vary depending on individual needs.
Among massages that relieve chronic tension, Swedish massage promotes muscle relaxation using gentle yet firm movements.
Physiologically, Swedish massage is known to stimulate blood flow and release oxytocin, the hormone responsible for mood regulation.
Another recommended technique is deep tissue massage, which targets the deeper layers of muscle and connective tissue.
These massage types are especially effective in relieving persistent muscle pain, localized stiffness, and deep contractures, offering more intense and long-lasting relaxation.
Other Massage Types for Muscle Relaxation
- Aromatherapy Massage: combines essential oils to enhance calming effects
- Thai Massage: blends passive stretching and rhythmic pressure along energy lines
- Shiatsu Massage: Japanese technique using finger pressure along specific points (meridians) to relieve muscle tension
- Hot Stone Massage: merges therapeutic heat with manual techniques, effectively reducing muscle stiffness and improving circulation.
Stretching
Regular stretching helps maintain flexibility and prevents muscle contractures. Recommended practices include:
- Stretching after physical activity
- Gentle morning stretches
- Practicing yoga or Pilates.
Breathing and Progressive Relaxation Exercises
- Deep and mindful breathing
- Progressive muscle relaxation (alternating tension and release of muscle groups)
- Guided meditation
Yoga
Yoga is an excellent ally for muscle relaxation, combining physical postures (asanas), breathing techniques (pranayama), and moments of meditation. Recommended tips:
- Practice Hatha or Yin Yoga, which focus on slow and sustained movements
- Use conscious breathing (pranayama) to induce calm states
- Perform poses that deeply stretch muscle groups
- Attend restorative yoga sessions to promote both physical and emotional relaxation
- Integrate yoga into your morning or evening routine to maintain flexibility and reduce daily tension.
How Often Should I Practice Muscle Relaxation Techniques?
The ideal frequency depends on lifestyle, stress levels, and physical condition.
For those under high stress or who engage in intense physical activity, muscle relaxation techniques are recommended at least three times a week.
Therapeutic massages can be scheduled weekly or biweekly to maintain their preventive and restorative effects. Consistency is key for cumulative benefits.
Frequently Asked Questions About Muscle Relaxation
What causes muscle tension?
Muscle tension can be caused by stress, poor posture, excessive physical exertion, inactivity, or conditions such as anxiety and sleep disorders.
How many massage sessions are needed for relief?
It depends on the case, but improvement is typically noticed after 1 to 3 sessions. For lasting effects, weekly or biweekly maintenance is recommended.
Can I practice muscle relaxation at home?
Yes. A combination of stretching, warm baths, essential oils, and breathing exercises can be very helpful. However, for deeper results, professional massage is more effective.
Are there any contraindications?
Yes. Individuals with infections, acute inflammation, thrombosis, or cardiovascular conditions should consult a physician before starting muscle relaxation therapies.
Does muscle relaxation aid post-exercise recovery?
Yes. Muscle relaxation is highly beneficial after physical activity as it reduces stiffness, accelerates lactic acid removal, and improves blood circulation, promoting faster recovery.
Can muscle relaxation improve sleep?
Yes. Relaxation practices before bedtime—such as massage, deep breathing, or gentle stretches—help lower stress and anxiety levels, preparing the body for deeper, more restorative sleep.
Does muscle relaxation help reduce stress and anxiety?
Yes. Muscle relaxation activates the parasympathetic nervous system. This activation reduces cortisol and adrenaline levels—hormones associated with stress—and stimulates endorphin production, promoting emotional balance and well-being.
Techniques like massage, mindful breathing, and progressive relaxation are particularly effective in this context.
Muscle Relaxation at TOPSPA
At TOPSPA spas, muscle relaxation is achieved through integrated approaches that combine manual therapies and aromatherapy.
These experiences are customized and performed by qualified therapists, ensuring not only effective treatments but also a holistic and unforgettable wellness journey.
In addition, many TOPSPA locations offer amenities such as saunas and steam baths, which help relieve chronic muscle tension, enhancing deep relaxation through heat and improved circulation.

The environment plays a key role in maximizing the effects of muscle relaxation. A tranquil space with soft lighting, relaxing scents, and a comfortable temperature creates the perfect conditions for the body and mind to unwind.
This is why TOPSPA spas invest in immersive environments, where every detail is designed to encourage deep relaxation and disconnection from external stress.
Muscle Relaxation and Quality of Life
Incorporating muscle relaxation into your weekly routine is not just about momentary well-being—it’s a preventive and therapeutic strategy with long-term benefits.
People who adopt regular relaxation practices report greater productivity, fewer episodes of anxiety, and reduced symptoms of fatigue or chronic pain. The body is better equipped to face daily challenges when it is not constantly in a state of alert or tension.
Conclusion: Muscle Relaxation Boosts Your Well-Being!
Muscle relaxation is essential for keeping body and mind in balance.
In addition to relieving pain and tension, it improves quality of life, strengthens the immune system, and promotes a lasting sense of calm.
Whether through massage, stretching, or breathing techniques, making time to relax should be part of your self-care routine.
Book a professional massage today and experience the real benefits of muscle relaxation!
This article is for informational purposes only and does not replace medical advice. In case of persistent pain or specific health conditions, consult a healthcare professional.
Bibliography:
Editrev, A. A., & Souza, M. S. (n.d.). The effect of Jacobson's progressive muscle relaxation on anxiety treatment in psychology students. Instituto Brasileiro de Psicanálise Clínica. https://ibpc.org.br
Novaes, L. D. C., & Santos, M. F. (2020). Relaxation techniques. Moodle USP. https://moodle.usp.br
Marcela Leone
Wellness specialist Marcela Leone is our Marketing Director at TOPSPA. She holds a degree in journalism and has previously contributed articles to publications focusing on health and beauty.
She holds a master's degree in communication, and her research analyzed the relationship between Wellness posts on Instagram and user interaction.