Progressive Muscle Relaxation (PMR)

What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is a calming technique that helps reduce physical tension and mental stress by systematically tensing and relaxing different muscle groups in the body. PMR is based on the idea that calming the body can also calm the mind.

By bringing attention to how your muscles feel when they're tense versus relaxed, PMR helps you become more aware of physical sensations and better at identifying and releasing tension as it arises. This technique is especially helpful for managing anxiety, stress, insomnia, and muscle-related discomfort.

PMR can be practiced almost anywhere, whether lying down or sitting comfortably. With regular use, it can help you feel more grounded, improve sleep, and increase your sense of control during moments of overwhelm.

Instructions
 

Use this simple step-by-step guide to walk yourself through a PMR session. The goal is to work through your body from head to toe (or vice versa), tensing and then relaxing one muscle group at a time.
 

Getting Started

​Find a quiet, comfortable place where you won’t be disturbed.

• Sit or lie down in a relaxed position.

• Take a few slow, deep breaths to settle into the moment.
   

Begin the Practice

For each area below:
Tense the muscle group firmly (but not to the point of pain) for about 5 seconds.
Then release and relax the muscles completely for 10–15 seconds, noticing the contrast.

1. Hands – Clench your fists tightly, then release.

2. Arms – Bend your arms and tense your biceps, then let go.

3. Shoulders – Shrug your shoulders up toward your ears, then relax them down.

4. Neck – Gently tilt your head back and hold, then return to neutral and relax.

5. Face – Squeeze your facial muscles: scrunch your forehead, eyes, nose, mouth then let it all go.

6. Chest – Take a deep breath in and hold it while tightening your chest, then exhale and relax.

7. Stomach – Tighten your abdominal muscles, then release.

8. Back – Arch your back slightly (if comfortable), then return to neutral and relax.

9. Thighs – Squeeze your thigh muscles, then relax them.

10. Calves – Point your toes upward to tense your calves, then relax.

11. Feet – Curl your toes tightly, then let go.
     

Finishing the Practice

​

• Take a few final deep breaths.

• Notice how your body feels now. Heavier, calmer, or more at ease.

• When you're ready, slowly bring movement back into your body and return to your day.