Progressive Muscle Relaxation: A Body-Based Guide to Releasing Tension
A step-by-step technique for systematically releasing physical tension by tensing and relaxing each muscle group.
Why this works
PMR was developed by physician Edmund Jacobson in the 1930s, based on the idea that physical relaxation leads to mental calm. When you deliberately tense a muscle and then let go, the muscle relaxes more deeply than it was before you started.
This triggers your body's relaxation response — slower heart rate, lower blood pressure and reduced cortisol. A Cochrane review found evidence supporting PMR for generalised anxiety disorder and insomnia, and it is now a standard component of many CBT programmes.
For neurodivergent brains
If the full sequence feels too long, focus on just three areas: hands, shoulders and face. These hold the most tension and give you the biggest payoff in the least time.
A guided recording or calm background music can help maintain focus. Silence can make it harder for ADHD brains to stay engaged.
If you have chronic pain or hypermobility, skip any muscle group that hurts. The technique still works with fewer groups.
Many autistic people find it hard to sense what is happening inside their body (interoception). The tense-release contrast makes body signals louder and easier to recognise — making PMR a useful interoception training tool.
Ready to try?
A short guided exercise you can do right here.
Find a comfortable position — sitting or lying down. Work through each muscle group, tensing for about 5 seconds, then releasing for 10 seconds. Notice the difference between tension and relaxation.
Curl your toes tightly for 5 seconds. Release and let them go completely limp for 10 seconds.
Press your toes down to tighten your calf muscles. Hold, then release.
Squeeze your thigh muscles by pressing your knees together. Hold, then release.
Tighten your stomach muscles as if bracing for impact. Hold, then release.
Make tight fists. Hold, then release and spread your fingers wide.
Bend your elbows and flex your biceps. Hold, then release and let your arms hang heavy.
Shrug your shoulders up towards your ears. Hold, then drop them down.
Scrunch your whole face — eyes, nose, mouth. Hold, then release and let your jaw drop open slightly.
After finishing all groups, take a moment to notice how your whole body feels. Breathe slowly and enjoy the calm.
Curl your toes tightly for 5 seconds.
Release and let them go completely limp for 10 seconds.
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When to use this
PMR is particularly effective for general anxiety, muscle tension from stress, difficulty falling asleep, and tension headaches. Many people use it as a nightly wind-down routine. It takes about 10-15 minutes for the full sequence, or 3-5 minutes for a shortened version.