Anxiety lives in the body as much as in the mind. Shoulders creep up, the jaw tightens, hands stay clenched without you noticing. Progressive muscle relaxation teaches you to feel that tension and let it go, one muscle group at a time.
The method was developed by physician Edmund Jacobson in the 1920s and is one of the most studied relaxation techniques. It is often used in CBT for anxiety, stress and sleep problems, alongside skills like box breathing and grounding.
How Does Progressive Muscle Relaxation Work?
The principle is contrast. You deliberately tense a muscle group for about five seconds, then release it all at once and rest for ten to twenty seconds, paying attention to how the muscle feels as it softens. With practice, some people find it easier to notice tension early and let it go without the tensing step.
Step by Step
Find a quiet place to sit or lie down. Breathe slowly for a few breaths. Tense each area gently, never to the point of pain, keep breathing normally, hold for five seconds, then release and rest before moving on. Skip any area that is injured or painful. If you have a medical condition affecting muscles or blood pressure, check with your doctor before trying this.
- Hands. Make fists.
- Arms. Bend your elbows and tense your upper arms.
- Shoulders. Lift them toward your ears.
- Face. Scrunch your eyes and forehead, then clench your jaw gently.
- Stomach. Pull your stomach in.
- Legs. Press your thighs together and straighten your legs.
- Feet. Curl your toes downward.
When you finish, stay still for a minute and notice your body as a whole.
A Five Minute Version
On busy days, use five groups: hands and arms together, shoulders, face, stomach, and legs and feet. The point is regular practice, not a perfect routine. Short, regular sessions are often easier to keep up than one long session.
Progressive Muscle Relaxation for Sleep
Many people use PMR in bed. Move slowly from the feet up, and let the release phases get longer as you go. If thoughts pull you away, return to the next muscle group without judging yourself. That returning is the practice, the same way it is in mindfulness.
When Relaxation Is Not Enough
Relaxation skills can help with everyday tension, but they are not a full treatment for an anxiety disorder or panic. If anxiety keeps you from things you want to do, CBT for anxiety addresses the thinking and avoidance that keep it going.
Where to go next
For faster ways to bring intensity down, see DBT TIP skills. DBT’s paired muscle relaxation, part of TIP, is related but different: it pairs releasing tense muscles with a slow breath out and a calming word, rather than working through the body group by group.
Dr. Jesse Finkelstein works with anxiety, stress and sleep problems in individual therapy at Axis Psychological Services in New York City. You can book a free consultation.
References
Jacobson, E. (1938). Progressive Relaxation. University of Chicago Press.
Bernstein, D. A., Borkovec, T. D., & Hazlett Stevens, H. (2000). New Directions in Progressive Relaxation Training. Praeger.
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Common questions about progressive muscle relaxation
What is progressive muscle relaxation?
A relaxation technique developed by Edmund Jacobson in which you tense one muscle group for a few seconds, then release it and notice the difference, working through the body step by step.
How long does progressive muscle relaxation take?
A full session takes about 15 to 20 minutes. A short version with a few muscle groups can be done in five minutes.
Does progressive muscle relaxation help with anxiety and sleep?
Some people use it for everyday stress and at bedtime. Results vary from person to person, and it tends to help most with regular practice, not only in hard moments.
Who should be careful with progressive muscle relaxation?
Skip or go gently with any area that is injured or painful, and do not tense to the point of pain. If you have a medical condition affecting muscles or blood pressure, check with your doctor first.
