What is progressive muscle relaxation (and how to practice it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what progressive muscle relaxation (PMR) is, including its principles and benefits. Plus, how to practice PMR with 8 steps to ease anxiety and sleep better.
Do you ever feel like you’re constantly in a state of tension? You’re not alone. Luckily, practicing progressive muscle relaxation (PMR) is a simple tool that might help you loosen up. Best of all, bringing the focus back into your body can be supportive for your mind too.
Progressive muscle relaxation involves systematically tensing and then releasing each muscle group in your body. It’s designed to induce a deep state of physical and mental relaxation, so it can be particularly beneficial when dealing with stress, anxiety, or sleep issues.
What is progressive muscle relaxation?
Progressive muscle relaxation is a therapeutic technique in which you intentionally tense and relax each of your body's major muscle groups. Edmund Jacobson, MD, an internal medicine physician and psychologist, developed PMR in the early 20th century, after he observed a link between physical relaxation and mental calmness.
Since then, PMR has helped many people manage physiological and psychological stress. By engaging both body and mind, you can ease into deep relaxation as well as relieve anxiety, reduce stress, and improve sleep quality.
7 benefits of progressive muscle relaxation
Progressive muscle relaxation (PMR) offers many benefits that extend beyond relaxation to broader areas of your mental and physical health.
Reduces stress and anxiety
Improves sleep quality
Helps maintain a healthier blood pressure level, which can support cardiovascular health
Decreases physical pain from muscle tension, headaches, and some chronic conditions like fibromyalgia
Enhances mental focus and concentration
Improves digestion
Boosts energy and mood
How to practice progressive muscle relaxation: 8 steps
Progressive muscle relaxation can be practiced by anyone, anywhere. Whether you're a beginner or you’re experienced in relaxation techniques, the steps below can help you get started.
1. Find a comfortable setting
Choose a quiet, comfortable place where you won't be disturbed, preferably lying on a flat surface or sitting in a comfortable chair. Dim the lighting or add soft background music.
💙 Press play on Classical for Easing Stress, a curated playlist dedicated to promoting relaxation and a sense of calm.
2. Start with deep breathing
Begin with a few deep breaths. Inhale slowly and deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. This can help prepare your body and mind for relaxation.
💙 If you’d like a guided breathing practice, try this Breathe to Calm Down meditation before you begin your PMR session.
3. Tense each muscle group
Focus on one muscle group at a time. Usually, the sequence starts at the feet and moves upward toward the face, but you can start with the facial muscles and work downwards too. Tense the muscles in the selected group as hard as you can without causing pain, then hold the tension for about five seconds.
4. Relax and breathe out
Relax the tensed muscles abruptly, then exhale as you focus on the sensation of the release. Spend 10–20 seconds simply enjoying the feeling of relaxation, and noticing any warmth or softness in the muscles.
5. Progress through muscle groups
Move to the next muscle group and repeat the process of tensing and relaxing. Common groups include the feet, lower legs, thighs, hips and buttocks, abdomen, chest, back, hands, arms, shoulders, neck, and face. Keep the rest of your body relaxed while focusing on the specific group. This sequential method can help train your mind to recognize and manage any physical signs of stress.
6. Practice regularly
Practice PMR daily to get the best results. Establish a routine—such as before bedtime—to help improve your sleep.
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7. End with a body scan
Once you’ve worked through all the muscle groups, end your session with a few minutes of stillness. Close your eyes, breathe deeply, and do a mental scan of your body. Notice any areas that still hold tension and consciously relax them.
💙 Tune into physical sensations in your body after you practice PMR with this guided Body Scan meditation.
8. Reflect on your experience
After completing the relaxation sequence, take a moment to reflect on the experience. Acknowledge the calmness and relaxation in your body. This can help deepen the impact of PMR as you bring relaxation into your daily life.
Does progressive muscle relaxation help anxiety?
Progressive muscle relaxation (PMR) can be highly effective in managing and reducing symptoms of anxiety, such as muscle tension and rapid breathing, which can help calm the mind.
Reduces physical symptoms of anxiety: Anxiety can cause muscle tension, headaches, or gastrointestinal issues. PMR aims to target these symptoms directly by encouraging you to tense and then relax your muscles, which can relieve the physical discomfort associated with anxiety.
Promotes a state of calm: Methodically working through different muscle groups and focusing on relaxing them can help shift your focus away from anxious thoughts. This can distract you from patterns of negative thinking and promote a state of calmness.
Enhances mindfulness and presence: Focusing on the present and the physical sensations of tension and relaxation can help decrease anxiety levels by reducing your worry about past or future events.
Improves physiological control: Regular practice of PMR can enhance your body’s natural relaxation response — the physiological opposite of the stress response. This can help make you more resilient to stress and anxiety.
Facilitates better sleep: Disrupted sleep can create a cycle that worsens your anxiety symptoms. PMR can help break this cycle by improving the quality of your sleep.
Offers a practical coping strategy: PMR can empower you with a real-time strategy to help you cope with acute anxiety, and maintain lower anxiety levels over time.
8 ways to incorporate PMR into your daily routine
Daily progressive muscle relaxation can help you to manage stress and maintain your mental and physical wellbeing.
1. Set a specific time for practice
To feel the benefits of any relaxation technique, consistency is key. Schedule a regular time for PMR, such as in the morning to start your day calmly, or in the evening to unwind before bed.
2. Create a conducive environment
Designate a specific spot for relaxation, such as a quiet corner with a comfortable chair or a space on the floor with a yoga mat. Consider adding elements that enhance relaxation, such as dim lighting, soft music, or scented candles.
💙 Check out Calm’s collection of music to help you Relax & Unwind.
3. Use PMR as a proactive relaxation tool
Use PMR to maintain a relaxed state throughout the day. Taking a preemptive approach can help you manage stress before it becomes overwhelming.
4. Use PMR in your break times
Take short breaks to practice PMR as this can help reduce muscle tension and mental fatigue. Even a few minutes can help reset your stress levels and refresh your mind.
💙 Make time throughout the day to come Back Into Your Body with this quick body scan to cultivate physical awareness and refresh your mind.
5. Combine PMR with other relaxation practices
Add other techniques such as deep breathing exercises, meditation, or guided imagery. This can enhance the effects and provide deeper relaxation.
💙 Try this Sigh of Relief practice to help you further release tension in your body and mind.
6. Teach PMR to family and friends
Share PMR with others to help them manage their stress, and also feel free to share your own techniques and skills that have helped you along the way.
7. Use PMR in response to stress
Know how to quickly engage in muscle relaxation to reduce the physical and emotional intensity of stress as soon as you need to.
8. Reflect on your progress
Recognize positive changes to motivate you to continue your relaxation practices.
Progressive muscle relaxation FAQs
How long does a typical PMR session last?
A typical progressive muscle relaxation session can last around 10–20 minutes, depending on how much time you spend on each muscle group. Start with shorter sessions, about 5–10 minutes, and gradually extend the duration as you become more comfortable. You can also adjust to fit your schedule and needs.
What is an example of a progressive muscle relaxation exercise?
An easy example of a PMR exercise involves the hands and arms.
Begin by making a tight fist with your right hand, squeezing as tightly as you can without causing pain.
Hold for about five seconds, noticing the build-up of tension.
Gently release the fist, letting your fingers slowly uncurl and relax over the course of 30 seconds.
Pay attention to the sensation of relaxation and how it differs from the tension.
Repeat this with your left hand, then use the same technique for the muscles in your arms.
Who should not do progressive muscle relaxation?
While PMR is safe for most people, anyone with medical conditions like advanced arthritis, severe muscle spasms, or some neurological disorders might find that tensing their muscles causes pain or discomfort. If you have existing health issues or concerns, consult a healthcare provider before starting any new relaxation technique.
Is it normal to feel discomfort when first practicing PMR?
It’s common to experience some mild discomfort when first practicing PMR, especially if you’re not used to consciously tensing and relaxing your muscles. This discomfort should not be painful or severe — it’s simply a sign of your muscles responding to unfamiliar activity. With regular practice, this discomfort typically diminishes.
How can I measure the effectiveness of my PMR practice?
The effectiveness of your PMR practice might be measured by the improvements you notice in your stress levels, anxiety, sleep quality, and overall relaxation. You might find you feel calmer, more centered, or that you're sleeping better at night. Keep a simple journal noting your stress levels and feelings before and after each session to see tangible evidence of PMR’s impact over time.
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