Progressive Muscle Relaxation
Tense and then release each muscle group in turn to release physical tension you may not even know you are holding.
About this tool
Progressive muscle relaxation (PMR) is a structured technique developed by physician Edmund Jacobson in the 1920s. You move through the body one muscle group at a time, deliberately tensing each for a few seconds and then releasing it, paying close attention to the contrast between tension and relaxation.
The method works on a simple principle: it is hard to feel mentally anxious while your body is deeply relaxed, and many people carry chronic muscle tension without realizing it. By tensing a muscle first, you make the act of releasing it more complete, and you train your awareness to notice tension early so you can let it go.
PMR has solid evidence for reducing anxiety, easing tension headaches, lowering stress, and improving sleep. It is often taught for generalized anxiety and as part of relaxation training in therapy. The full sequence takes 10 to 15 minutes, but with practice you can do a shortened version in a few minutes.
One caution: tense each muscle firmly but never to the point of pain or cramp. If you have an injury or chronic pain in an area, tense it only gently or skip it entirely.
- Jacobson E. Progressive Relaxation. University of Chicago Press; 1938.
- Manzoni GM, et al. Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41.
Progressive Muscle Relaxation FAQ
What is progressive muscle relaxation good for?
It reduces physical tension, anxiety, and stress, and can help with tension headaches and sleep. By releasing muscle tension you do not realize you are holding, it calms both body and mind.
How long does it take?
The full sequence takes about 10 to 15 minutes. With practice, you can do a quicker version focused on the areas where you hold the most tension.
How hard should I tense each muscle?
Firmly enough to feel clear tension, but never to the point of pain or cramping. If an area is injured or painful, tense it gently or skip it.
Is anything I type saved?
No. Everything stays in your browser. Nothing is uploaded or stored, and the PDF is created on your own device.