Home / Practice / Progressive muscle relaxation

Body · 5 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.

Watch and follow along

Works without sound — a soft chime marks each change.

The steps

  1. Get comfortable Tense each area at half strength, then let go.
  2. Hands: make fists Squeeze… hold…
  3. Release Notice tight versus loose.
  4. Arms: bend and tense Hold…
  5. Release Let your arms rest heavy.
  6. Shoulders up to your ears Hold…
  7. Drop them Feel them sink.
  8. Face: scrunch Forehead, eyes, nose. Hold…
  9. Release Let your face go smooth.
  10. Jaw: press teeth gently Hold…
  11. Release Mouth slightly open, tongue soft.
  12. Squeeze shoulder blades Breathe in. Hold…
  13. Breathe out, release Let your back soften.
  14. Tighten your stomach Hold…
  15. Release Let your belly move freely.
  16. Legs: press heels down Legs straight. Hold…
  17. Release Let your legs go heavy.
  18. Feet: curl your toes Hold…
  19. Release Let your feet rest.
  20. Scan your body Still tight? Breathe into it.
  21. One more slow breath Gently move. 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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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.