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Progressive Muscle Relaxation (PMR)

A proven technique to release physical tension and calm anxiety

What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is a deep relaxation technique developed by physician Edmund Jacobson in the 1930s. The method involves systematically tensing and then releasing different muscle groups throughout your body.

The technique is based on the principle that physical relaxation leads to mental relaxation. By deliberately tensing muscles and then releasing that tension, you learn to recognize and eliminate muscle tension - and the anxiety that comes with it.

Why It Works

When you're anxious, your muscles tense up - often without you realizing it. This creates a feedback loop: muscle tension signals danger to your brain, which increases anxiety, which increases tension. PMR breaks this cycle.

By tensing muscles deliberately and then releasing, you:

  • Learn to recognize what tension feels like
  • Develop the skill to release tension on command
  • Signal to your nervous system that you're safe
  • Activate your body's relaxation response

Benefits of PMR

Reduces physical tension and muscle pain
Lowers anxiety and stress levels
Improves sleep quality and helps with insomnia
Decreases blood pressure and heart rate
Helps identify where you hold stress in your body
Provides a sense of control during panic or anxiety
Can be done anywhere, anytime
No equipment or special training needed

Research shows: Regular practice of PMR can reduce anxiety symptoms by up to 50%, improve sleep quality, and decrease chronic pain. Studies have found it as effective as some medications for managing anxiety.

How to Practice PMR

Before You Begin

  • •Find a quiet space where you won't be disturbed for 15-20 minutes
  • •Get comfortable - lie down or sit in a supportive chair
  • •Loosen tight clothing, remove glasses, take off shoes
  • •Close your eyes or maintain a soft gaze
  • •Take 3 deep breaths to settle in

Important: Never tense muscles to the point of pain. Aim for firm tension, not straining. If you have injuries or chronic pain, skip those muscle groups or consult a healthcare provider.

The 12 Muscle Groups

Work through these muscle groups in order. For each group: tense for 5-10 seconds, then release and relax for 15-20 seconds before moving to the next.

1

Hands & Forearms

TENSE:

Make tight fists with both hands, squeezing as hard as you can.

RELEASE:

Let your hands open completely. Notice the difference between tension and relaxation.

5-10 seconds tense, 15-20 seconds relax
2

Upper Arms (Biceps)

TENSE:

Bend your elbows and tense your biceps by bringing your hands toward your shoulders.

RELEASE:

Let your arms drop to your sides. Feel the tension flowing out.

5-10 seconds tense, 15-20 seconds relax
3

Shoulders

TENSE:

Raise your shoulders up toward your ears as high as possible.

RELEASE:

Drop your shoulders down. Let them become heavy and relaxed.

5-10 seconds tense, 15-20 seconds relax
4

Neck

TENSE:

Gently press your head back against your chair or pillow, or tilt it forward toward your chest.

RELEASE:

Return to a neutral position. Let your neck muscles soften.

5-10 seconds tense, 15-20 seconds relax
5

Face & Jaw

TENSE:

Scrunch up your entire face - squeeze eyes shut, wrinkle your nose, clench your jaw.

RELEASE:

Let your face become smooth and relaxed. Let your jaw hang slightly open.

5-10 seconds tense, 15-20 seconds relax
6

Forehead

TENSE:

Raise your eyebrows as high as possible, wrinkling your forehead.

RELEASE:

Let your eyebrows drop. Feel your forehead become smooth.

5-10 seconds tense, 15-20 seconds relax
7

Chest & Back

TENSE:

Take a deep breath, pull your shoulder blades together, and arch your back slightly.

RELEASE:

Exhale and let your chest and back relax completely.

5-10 seconds tense, 15-20 seconds relax
8

Stomach

TENSE:

Tighten your stomach muscles as if preparing for a punch.

RELEASE:

Let your stomach become soft and relaxed. Breathe normally.

5-10 seconds tense, 15-20 seconds relax
9

Buttocks & Hips

TENSE:

Squeeze your buttocks together tightly.

RELEASE:

Release completely. Let yourself sink into your chair or bed.

5-10 seconds tense, 15-20 seconds relax
10

Thighs

TENSE:

Tense your thigh muscles by pressing your legs together and tightening.

RELEASE:

Let your legs relax completely. Feel them becoming heavy.

5-10 seconds tense, 15-20 seconds relax
11

Calves

TENSE:

Point your toes down (like a ballet dancer) to tense your calf muscles.

RELEASE:

Let your feet return to a natural position. Feel the tension drain away.

5-10 seconds tense, 15-20 seconds relax
12

Feet

TENSE:

Curl your toes downward as tightly as possible.

RELEASE:

Let your toes uncurl. Allow your feet to become completely relaxed.

5-10 seconds tense, 15-20 seconds relax

Finishing Up

After completing all muscle groups:

  1. 1. Lie still for a few moments, enjoying the feeling of deep relaxation
  2. 2. Take 3-5 slow, deep breaths
  3. 3. Slowly open your eyes
  4. 4. Gently stretch and move before standing up
  5. 5. Notice how your body feels compared to when you started

Short Versions for Busy Days

Don't have 20 minutes? Try these abbreviated versions:

5-Minute Version

Combine muscle groups into 4 areas:

  1. 1. Arms & hands (both together)
  2. 2. Face, neck & shoulders
  3. 3. Chest, stomach & back
  4. 4. Legs & feet (both together)

At Your Desk

Focus on upper body tension:

  1. 1. Hands & fists
  2. 2. Shoulders (raise to ears)
  3. 3. Face (scrunch up)
  4. 4. Neck (gentle stretch)

Takes just 2-3 minutes!

Tips for Success

✓ Do

  • Practice daily, ideally at the same time
  • Start with the full 20-minute version until it becomes familiar
  • Focus on the contrast between tension and relaxation
  • Breathe normally throughout (don't hold your breath)
  • Be patient - skill improves with practice
  • Use it preventatively, not just during crisis

✗ Don't

  • Tense to the point of pain or cramping
  • Rush through it - this isn't a race
  • Get frustrated if your mind wanders
  • Practice right after eating a large meal
  • Expect instant mastery - it's a skill
  • Give up if it feels awkward at first

Pro tip: Some people find it helpful to use a recorded script or app to guide them through PMR, especially when learning. Once you know the sequence, you can do it anywhere - even on a plane or in a waiting room.

Build Your Complete Anxiety Toolkit

PMR is powerful, but it's even more effective when combined with CBT, exposure therapy, and other evidence-based techniques. Our program gives you everything you need.