Progressive Muscle Relaxation: Tense and Release Each Muscle Group to Ease Body Tension
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.
PMR pairs well with other relaxation skills on Psychology.com, such as a Deep Breathing Exercise or Box Breathing before you start, or a Body Scan Meditation afterward to notice how your body feels once the tension has drained out. If you practice regularly and tension, anxiety, or poor sleep are still frequent or hard to manage, that is a sign the underlying cause needs more attention than a relaxation script alone can give. A licensed therapist can help you figure out what is driving the tension; you can search the psychology.com therapist directory by specialty and location.
References
- 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.
Cite this source
Psychology.com. (2026, September 14). Progressive Muscle Relaxation. Psychology.com. https://psychology.com/tools/progressive-muscle-relaxation
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.
Does progressive muscle relaxation help with anxiety?
Yes. Relaxation training, including PMR, is a well-studied way to reduce symptoms of generalized anxiety, and many therapists teach it as part of anxiety treatment. It will not resolve every case on its own, so if anxiety is frequent or hard to manage, pairing PMR with therapy tends to work better than either alone.
What is the difference between progressive muscle relaxation and a body scan?
Progressive muscle relaxation actively tenses and releases each muscle group, while a body scan meditation involves noticing sensations in each area without deliberately tensing anything. Both build body awareness and ease tension, but PMR can be easier for beginners because the contrast between tense and relaxed is easy to feel.