Progressive muscle relaxation (PMR) is a technique first developed by the American physician Edmund Jacobson in the early twentieth century. You gently tense one group of muscles, hold for a few seconds, then let go and notice the difference. With practice, it becomes easier to spot tension in daily life and let it go.
Before you start
- Sit or lie down somewhere comfortable and quiet.
- Tense each area gently, to about half your strength. It should never hurt.
- Skip any area that is injured or painful.
The practice
For each area, breathe in and tense for about five seconds, then breathe out and release, and rest for about ten seconds while you notice the feeling of relaxation.
- Hands: make gentle fists.
- Arms: bend your elbows and tighten your upper arms.
- Shoulders: lift them towards your ears.
- Face: scrunch your eyes and forehead, then let them soften.
- Jaw: press your teeth together lightly, then let your jaw hang loose.
- Stomach: draw your belly muscles in.
- Legs: press your knees together and tighten your thighs.
- Feet: curl your toes gently (stop if your feet cramp).
Finish by lying still for a minute or two, breathing slowly and feeling your whole body heavy and relaxed.
Take care
If you have high blood pressure, heart problems, or a muscle or joint condition, check with a health professional first, and tense very lightly or simply notice each area instead.
A short version
Short on time? Tense and release just three areas: hands, shoulders and face. It takes about two minutes and works well before a meeting or at bedtime.
Common questions
How is it different from a body scan?
A body scan only notices sensations. Progressive muscle relaxation adds gentle tensing and releasing, which some people find makes relaxation easier to feel.
When is the best time?
Many people use it in bed to help them unwind, or during the day when they notice tension building.
How often should I practise?
Daily practice for a couple of weeks helps you learn the feeling of relaxation more quickly.
Key points
- Tense gently for about five seconds, then release.
- Notice the difference between tension and relaxation.
- Never tense to the point of pain.
Try it now: the guided body scan, a gentler alternative
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
