Progressive Muscle Relaxation
Releasing Tension, One Breath at a Time
Stress doesn’t just live in your thoughts—it lives in your shoulders, your jaw, your stomach. It tightens your neck, clenches your fists, and settles deep into your body’s tissues.
Progressive Muscle Relaxation (PMR) is a practical, science-backed way to let go of that stored tension, step-by-step. It’s one of the most effective (and underrated) tools for calming your nervous system, improving sleep, and reconnecting with your body.
Let’s unpack how it works—and why it’s so much more than just “relaxing.”
What Is Progressive Muscle Relaxation?
Progressive Muscle Relaxation is a technique that involves tensing and then releasing different muscle groups in the body, one at a time. Developed by Dr. Edmund Jacobson in the 1920s, the premise is simple: if you can train your body to recognize the difference between tension and relaxation, you can consciously let go of stress.
The basic process:
Focus on one muscle group (e.g. shoulders, hands, jaw)
Tense the muscles for 5–10 seconds
Release and relax for 15–30 seconds
Move to the next muscle group
Repeat throughout the body
By moving through the body systematically, you’re not just relaxing—you’re re-educating your nervous system.
Why It Works: The Neuroscience of Letting Go
Stress activates the sympathetic nervous system—your body’s fight-or-flight mode. Muscle tension is one of the most common physical signs of this activation. PMR works by engaging the parasympathetic nervous system—your rest-and-digest system—through deliberate relaxation of those muscle groups.
Here’s how it helps:
Releases muscular tension that builds up from chronic stress or anxiety
Sends calming signals to the brainstem and vagus nerve, encouraging full-body relaxation
Increases interoceptive awareness, helping you recognize early signs of stress before they snowball
Improves heart rate variability (HRV), a key marker of nervous system flexibility and stress resilience
Over time, regular practice of PMR can retrain your body to default to calm more easily—even in high-pressure situations.
The Benefits of Progressive Muscle Relaxation
Backed by decades of research, PMR has been shown to:
Lower blood pressure and heart rate
Reduce symptoms of generalized anxiety, panic, and PTSD
Improve sleep quality and reduce insomnia
Reduce chronic pain and tension-related headaches
Improve focus and emotional regulation
Increase overall sense of calm and safety in the body
It’s even used in clinical settings for cancer patients, veterans, and those with high-performance anxiety.
How to Practice Progressive Muscle Relaxation
Try this simple version:
Find a comfortable position – sitting or lying down in a quiet space.
Take a few slow breaths, signaling to your body that it’s safe to rest.
Begin with your feet.
Inhale and tense your feet and toes tightly (not painfully) for 5–10 seconds.
Exhale and release. Feel the tension melt away.
Move to your calves, then thighs, abdomen, hands, arms, shoulders, neck, jaw, and face—one at a time.
After each release, pause and breathe, noticing the difference between tension and ease.
When complete, scan your body and enjoy the stillness.
You can do a full-body session (10–15 minutes), or just target specific areas when you're short on time.
When to Use It
Before bed to promote deep, restful sleep
After a stressful meeting, call, or event
When you're feeling physically wound up or wired
Before meditation to deepen the practice
During a panic attack or moment of overwhelm
As a daily ritual to reduce baseline stress
Final Thought: Reconnecting Through Release
Progressive Muscle Relaxation reminds us that we don’t always need to fight stress with force. Sometimes, the most powerful response is to let go—slowly, intentionally, and with presence.
Tension is often our body's way of saying, “I’m not sure I’m safe.” When we learn to relax those clenched muscles, we send a new message: “It’s okay. You can rest now.”
So breathe in, tense, release—and feel yourself come home to your body, one moment at a time.
Guided Progressive Muscle Relaxation Script
Total Time: ~10–15 minutes
Optional: Soothing background music, dim lighting, or a cozy blanket for added comfort.
Begin by finding a comfortable position.
You can sit in a chair with your feet on the floor, or lie down somewhere quiet and warm.
Let your hands rest gently at your sides. Close your eyes if that feels comfortable.Take a deep breath in through your nose…
and slowly exhale through your mouth.Again—breathe in deeply…
and exhale fully.One more time—breathe in…
and let it go.
We’re going to slowly move through your body, one area at a time—tensing and releasing the muscles to help your nervous system relax.
As we move, try to really notice the difference between tension and release.
If anything feels uncomfortable, skip that area. This is your time, and your body knows best.
Feet and Toes
Begin by turning your attention to your feet.
Curl your toes and tense the muscles in your feet as tightly as you can.
Hold it…
3… 2… 1…
Now release.Let the tension melt away.
Feel the difference—notice the warmth, the softness.
Lower Legs (Calves)
Now, gently tighten your calves by pointing your toes upward, flexing your feet.
Hold that tension.
3… 2… 1…
And release.Let your legs sink heavier into the floor.
Thighs
Tighten your thigh muscles. You can squeeze your legs together slightly.
Feel the strength…
Hold…
3… 2… 1…
And let go.Let your legs go soft and still.
Hips and Glutes
Now gently squeeze your glutes. Engage the muscles in your hips and pelvis.
Hold the tension.
3… 2… 1…
And release.Feel your lower body grounding.
Abdomen
Bring awareness to your stomach. Gently pull your belly in—tighten your core.
Hold it here.
3… 2… 1…
Let go.Let your breath return to your belly. Let it be soft.
Hands
Make fists with both hands—squeeze tight.
Feel the tension in your fingers, your palms, your forearms.
Hold…
3… 2… 1…
Now release.Let your hands be open and relaxed.
Arms
Now tighten your biceps. Bend your arms and tense.
Hold that effort.
3… 2… 1…
And release.Let your arms feel loose, heavy, peaceful.
Shoulders
Shrug your shoulders up toward your ears—tighten the muscles.
Hold it there…
3… 2… 1…
Drop and release.Let your shoulders slide down and back.
Feel the space opening in your neck and chest.
Neck and Jaw
Now gently press your tongue to the roof of your mouth. Clench your jaw just a little.
And now, let it go.Let your jaw fall open slightly. Let your throat soften.
Face
Scrunch your facial muscles—wrinkle your forehead, tighten your eyes, your nose.
Hold it…
3… 2… 1…
Release.Let your whole face relax, like warm sunlight is melting the tension away.
Take a slow breath in…
and exhale.One more deep breath…
and release.
🌀 Final Body Scan
Take a moment to scan your body from head to toe.
Notice any places that feel more open… more spacious… more still.You don’t need to do anything. Just notice.
Let your body know: It’s safe to rest.
Stay here for a few more breaths, or as long as you'd like.
When you’re ready, gently begin to wiggle your fingers and toes…
Roll your shoulders or stretch if that feels good.
And slowly, bring your awareness back to the room.
When you open your eyes, bring this sense of ease with you.
The relaxation is still within you, wherever you go.