What is progressive muscle relaxation?

Progressive muscle relaxation (PMR) is a simple relaxation technique you can use to calm your body and mind. It involves tensing and release different muscle groups to help you relax.

When you practice PMR, you’re using both “top-down” (brain-led focus) and “bottom-up” (body signals to the brain) processes.¹ Your brain tells your muscles to tense and then relax, and your muscles send calming signals back to your brain. This two-way loop helps many people feel relief quickly.

How to do progressive muscle relaxation

PMR sessions can be quick and effective for relaxation. Many people start with 10 to 15 minutes and build from there.² Here’s a simple step-by-step process:³

1. Settle into a comfortable position, sitting or lying down, in a space with as few distractions as possible.
2. Start at your feet. Gently curl your toes to create light tension for about 5 seconds, then slowly release. Notice the sensation as the muscles soften.
3. Move your focus to your lower legs. Tighten your calves briefly (5 seconds), then relax them slowly over several seconds, paying attention to the difference between tight and loose.
4. Engage the hips and buttocks. Tense gently for 5 seconds, then let go slowly, allowing the area to relax.
5. Tighten the stomach and chest a comfortable amount for 5 seconds, then release over several seconds, feeling the breath and the ease that follows.
6. Lift your shoulders toward your ears to create mild tension for 5 seconds, then drop them and relax for 10 seconds.
7. In your face, make a gentle “scrunch” (for example, lightly squeeze the eyes) for 5 seconds, then soften for 10 seconds.
8. Form a soft fist with each hand for 5 seconds, then open and relax your fingers for 10 seconds, noticing the release.

Note: Keep tension gentle, never to the point of pain, and breathe slowly throughout. If any area is sore or injured, skip or modify that step. If you have medical conditions that restrict movement, PMR may not be a good fit. For relaxation techniques tailored to your needs, consider working with a licensed therapist to get supportive care.

Benefits of progressive muscle relaxation

Lower stress, anxiety, and depression

Across 46 publications involving more than 3,400 adults, PMR reduced stress, anxiety, and depression.⁴ Benefits were even greater when PMR was combined with other techniques.

Another study found stressed teens who practiced PMR for eight weeks reported lower anger and better quality of life.⁵

Improved sleep

If you want better sleep, try PMR before going to bed. In a laboratory study with healthy young adults, doing PMR before a 90-minute nap increased slow-wave sleep (deep, restorative sleep) by about 10 minutes compared to listening to music.⁶

PMR can also improve sleep in people with certain health challenges. In patients with chronic obstructive pulmonary disease (COPD) and COVID-19, PMR was linked to better sleep quality and less anxiety in multiple trials and reviews.⁷

Pain relief and better quality of life

PMR can help ease pain and boost daily well‑being. In a review of 12 randomized trials with cancer patients, PMR reduced anxiety and pain and improved quality of life.⁸ Thoughmore research is needed, PMR could be a helpful support of mental health during treatment.

One study found that a four‑week program combining guided imagery and PMR lowered pain and fatigue and improved health‑related quality of life in patients undergoing chemotherapy.⁹ Pairing PMR with relaxing music during cancer treatment also supported better mood and sleep, which can make pain easier to manage day to day.^10,11

Improved vital signs and blood pressure

PMR may support physical health when used as part of a broader care plan. In one study of people with essential hypertension, four weeks of PMR (alone or with slow breathing) reduced heart rate, breathing rate, blood pressure, and perceived stress.¹²

PMR and mindfulness

In a small study of dialysis patients, 12 weeks of mindfulness meditation combined with PMR improved strength tests and multiple quality‑of‑life measures.¹³ This suggests that when paired with complementary mind‑body strategies, PMR could help positively effect outcomes.

Ready for support?

Progressive muscle relaxation is a powerful regulation tool, and it can be even more effective with guidance. A therapist can help you build a toolkit of coping skills best suited to you. They can also help you create routines that work in your life. If you’d like tailored support, visit our therapist directory, to connect with a licensed mental health professional.