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Home / Practice / Progressive muscle relaxation

Body · 9 min

Progressive muscle relaxation

Moderate evidence

Tense one muscle group, then let it go, and feel the difference. Teaches your body what “relaxed” actually feels like.

Best for: when stress sits in your shoulders, jaw, or stomach.

Press Start when you're ready.
0 = completely calm · 10 = the worst it gets. Optional.

The steps

  1. Sit or lie down comfortably. Take two slow breaths. You'll tense each area gently — about half your strength — then release.
  2. Hands: make two fists. Squeeze… hold…
  3. And release. Let your fingers open. Notice the difference between tight and loose.
  4. Arms: bend your elbows and tense your upper arms. Hold…
  5. Release. Let your arms rest heavy.
  6. Shoulders: lift them toward your ears. Hold…
  7. And drop them. Feel them sink.
  8. Face: scrunch your forehead, eyes and nose. Hold…
  9. Release. Let your face go smooth.
  10. Jaw: press your teeth together gently. Hold…
  11. Release. Let your mouth fall slightly open, tongue soft.
  12. Chest and back: take a breath and gently pull your shoulder blades together. Hold…
  13. Breathe out and release.
  14. Stomach: tighten your belly muscles. Hold…
  15. Release, and let your belly move freely with the breath.
  16. Legs: straighten your legs and press your heels down. Hold…
  17. Release. Let your legs go heavy.
  18. Feet: curl your toes downward. Hold…
  19. Release. Let your feet rest.
  20. Now scan your whole body. If any spot is still tight, breathe into it and let it soften a little more.
  21. Take one more slow breath. When you're ready, gently move and open your eyes.

Why it may help

Progressive muscle relaxation (PMR) was developed in the 1920s and 1930s by physician Edmund Jacobson. By tensing and then releasing muscles, you learn to recognize tension early and let it go on purpose.

Studies of relaxation techniques, including PMR, show benefits for anxiety and stress, and relaxation is a standard part of many therapy programs. The evidence is solid but the studies are mixed in quality, so we rate it moderate.

Go gently. Tense gently — never to the point of pain or cramping. Skip any area with an injury, recent surgery, or arthritis flare. If you have high blood pressure or heart disease, use very light tension and don't hold your breath.

Sources

Try next

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Body scan

Move your attention slowly from your toes to the top of your head, noticing without fixing. A core practice of MBSR and MBCT.

Moderate evidence · as part of mindfulness programs
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Box breathing

In for four, hold for four, out for four, hold for four. An even, square rhythm to steady busy thoughts.

Promising

Want to invite someone? Send them a minute of calm with a personal note.