About this practice

Progressive Muscle Relaxation (PMR) is a structured way to calm the body by first gently tensing and then releasing groups of muscles. Originating from the work of physician Edmund Jacobson in the 1920s, PMR is widely used in modern stress management and cognitive-behavioral approaches. Research shows that practicing PMR can reduce physiological arousal, ease anxiety, and support better sleep. By noticing the contrast between tension and ease, you train your nervous system to shift out of “fight-or-flight” and into a more balanced, restorative state. This exercise builds interoceptive awareness—your ability to sense what’s happening inside your body. As you learn to recognize and soften habitual tension, emotions often feel more manageable, attention steadies, and the mind gains room to reset.

Instructions

1. Settle your body. Sit or lie down comfortably with an upright, relaxed posture if seated, or a supported spine if lying down. Soften your jaw and shoulders. Let your breath be natural and smooth.
2. Learn the rhythm. You’ll briefly tense a muscle group for about 5–7 seconds, then fully release for 20–30 seconds. Use only moderate effort—about half of your maximum—and avoid holding your breath. If anything hurts, skip that step.
3. Hands and forearms. Make gentle fists and flex your wrists slightly. Hold the tension, then release completely. Notice warmth, heaviness, or tingling as the muscles let go.
4. Upper arms and shoulders. Bend your elbows and lightly tighten your biceps. Then draw your shoulder blades slightly together and down. Hold, then release and feel the shoulders settle.
5. Face and jaw. Raise your eyebrows, then gently squeeze the eyes shut. Release. Next, lightly clench and unclench the jaw, letting the tongue rest on the floor of the mouth. If you have jaw or TMJ discomfort, use minimal tension or skip this step.
6. Neck and back. Shrug your shoulders toward your ears without straining the neck, hold, then let them drop. If helpful, press shoulder blades together very lightly, then release. Keep the head neutral—avoid pushing or pulling on the neck.
7. Chest and abdomen. Take a comfortable, easy inhale and feel the chest expand—not a forced breath—then exhale and allow the chest to soften. Gently draw the belly in for a few seconds, then relax and let it widen. Skip abdominal tension if you’re pregnant, recovering from surgery, or it feels uncomfortable.
8. Hips and thighs. Lightly squeeze the glutes. Release. Then press your heels into the floor or chair to engage the thighs, hold, and let go.
9. Calves and feet. Point your toes to tense the calves, hold, then relax. Next, flex your ankles (toes toward shins), hold, and release. If you like, curl the toes briefly, then spread them and relax.
10. Scan and repeat. Sweep attention from head to feet. Notice where relaxation has increased and whether any areas still feel tight. If needed, repeat one or two groups with a lighter effort.
11. Close with intention. Return to a natural breath. Sense a few places of contact with the chair, bed, or floor. If helpful, choose a simple cue word like “soften” or “release” to carry into the next part of your day.

Practice with Care

The goal is gentle contrast—not maximum effort. Use a light-to-moderate squeeze, keep breathing, and stop if you feel pain, dizziness, or cramping. You can always skip sensitive areas or focus only on the “release” phase by imagining tension draining away. If you have recent injuries, chronic pain, cardiovascular or respiratory conditions, or are pregnant, consider consulting a qualified healthcare professional and adapt the practice accordingly. Short daily sessions (5–15 minutes) can build familiarity so that, when stress rises, your body more readily remembers how to let go. With consistent practice, PMR can help reduce muscle tension, quiet reactivity, and support steady, restorative calm.