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  • What Is PMR?What Is PMR?
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Progressive Muscle Relaxation: How It Works, Benefits, & Tips

Tanya J. Peterson, NCC, DAIS

Author: Tanya J. Peterson, NCC, DAIS

Headshot of Kristen Fuller, MD

Medical Reviewer: Kristen Fuller, MD Licensed medical reviewer

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Kristen Fuller MD

Kristen Fuller, MD is a physician with experience in adult, adolescent, and OB/GYN medicine. She has a focus on mood disorders, eating disorders, substance use disorder, and reducing the stigma associated with mental health.

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Published: February 14, 2024
  • What Is PMR?What Is PMR?
  • What Are the Steps?What Are the Steps?
  • What Are the Benefits?What Are the Benefits?
  • How to PracticeHow to Practice
  • Combining Therapy & PMRCombining Therapy & PMR
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

Progressive muscle relaxation is a structured approach to stress management and improved well-being. These techniques can reduce anxiety, pain, and insomnia and are relatively easy to learn. You can perform progressive muscle relaxation exercises as part of your regular wellness routine for optimal mental and physical health.

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What Is Progressive Muscle Relaxation?

Progressive muscle relaxation involves sequenced tensing and relaxing muscles from feet to head (or head to feet) throughout the body. The goal is to activate the body’s relaxation response by influencing the inner workings of physiology to relieve tension, stress, and other ailments.1, 2

The nervous system “switches gears” from the stress to the relaxation response when individuals systematically tense and release muscle groups throughout the body. As this happens, breathing slows, heart rate and blood pressure drop, and stress hormones, like cortisol and adrenaline, decrease.

9 Steps of Progressive Muscle Relaxation

Progressive relaxation can be practiced in any position—lying down, seated, or standing. Learning how to relax muscles in a sequence may sound challenging, but practicing muscle relaxation techniques is relatively simple. Take a moment to settle in before beginning by relaxing your shoulders, opening your hands, and spreading your fingers.3

Conceptualize the progressive muscle relaxation steps as different body parts to concentrate on. Actively focus on the sensations in your body and breathing. When your attention wanders, gently return to tensing and relaxing. Progressive muscle relaxation techniques can help you tune into feelings of tension, stress, and anxiety throughout the day.1, 2, 3, 4

When practicing, tense your muscles for 15-20 seconds. Release quickly rather than gradually. Relax and breathe deeply for 20-30 seconds before tensing again, focusing on the sensation of stress leaving your body.

Below are the nine steps of progressive muscle relaxation:

  1. Forehead: Furrow your brow as if you were frowning or concentrating deeply before releasing your muscles.
  2. Face: In sequence, squeeze your eyes shut and purse your lips. Press your tongue against the roof of your mouth and release.
  3. Jaw and cheeks: Clench your jaw (taking care not to cause pain in your teeth), smile broadly, and release.
  4. Neck and shoulders: Press your head back gently, hold, and release that position. Lower your chin toward your chest. Next, shrug your shoulders up to your ears and release.
  5. Arms and hands: Bend your arms at your elbows and flex your biceps. Extend your arms and bend your hands so your fingers point straight up. Make tight fists and release
  6. Back: Arch your back away from the floor or back of your chair and release.
  7. Buttocks: Squeeze the muscles of your cheeks together and release.
  8. Legs: Clench your thigh muscles, calves, and shins. Flex and point your toes, holding each separately before moving to the next and releasing.
  9. Feet: Curl your toes and release.

Benefits of Progressive Muscle Relaxation

Progressive muscle relaxation has numerous mental and physical health benefits, including reduced stress and anxiety. Progressive relaxation can help release muscle tension in the entire body while calming the mind and directing attention away from problems.2

Below are the benefits of progressive muscle relaxation:

Pain Relief

Our muscles become tense when we experience stress or anxiety, sometimes leading to pain, inflammation, and discomfort. Progressive muscle relaxation involves systematically tensing and relaxing each muscle group, promoting a sense of calm. Progressive muscle relaxation brings awareness to your pain, allowing you to address specific areas to target tension.

Improved Sleep Quality

Muscular relaxation plays a vital role in improving sleep quality. Many individuals struggle with falling or staying asleep due to restlessness. Progressive muscle relaxation can help calm the body and mind, allowing for a more peaceful and restful sleep.

Incorporating progressive muscle relaxation exercises into a bedtime routine tells your body to slow down and prepare for rest. You may experience a deeper and more rejuvenating sleep, thus helping decrease nighttime disturbances.

Decreased Anxiety

Practicing progressive muscle relaxation for anxiety can be a valuable tool. In fact, these techniques can reduce anxiety symptoms because they encourage individuals to breathe, relax, and maintain a neutral sense of stillness. Focusing on the physical sensations resulting from anxiety allows people to alleviate tension and inner stress.

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Stress Management

Stress can be overwhelming in our fast-paced and demanding modern world. Eventually, stress can take a toll on our mental and physical well-being, so practicing effective stress management is crucial.

As mentioned, progressive muscle relaxation helps redirect your attention from distress to a state of body-mind calm. Muscle tension relaxation techniques allow you to focus on your body rather than external stressors that fuel chronic or toxic stress. Thus, you can regain mental clarity to better respond to challenging situations.

Improved Blood Pressure

Research has shown that progressive muscle relaxation can improve high blood pressure and hypertension.5 Because chronic muscle tension can heighten blood pressure, regularly practicing progressive muscle relaxation can be an effective solution.

How to Practice Progressive Muscle Relaxation

Progressive muscle relaxation is easy to learn and practice on your own.3 However, effective muscle relaxation exercises require patience and practice. You may need a few weeks to grow comfortable with the process.6

Below are general guidelines for progressive muscle relaxation:1,4,6,7

  • Use a guided script to get started: Consider following a guided script, especially when first learning. Various guided muscle relaxation exercises may be available online or through other resources.
  • Consider using visualization to enhance your experience: As you focus on the sensation of tension release, you might imagine stress leaving your body as a particular color or shape.
  • Breathe slowly and deeply: Deep breathing will deepen both the tension and feelings of release.
  • Practice frequently: Exercising daily progressive muscle relaxation techniques is helpful. Alternatively, you can practice at least several times weekly to achieve results.
  • Establish a regular time and place: Add these techniques into your daily routine because this helps you form a habit.
  • Combine your practice with other positive self-care: Additional self-care activities could include exercising, proper nutrition, and stress management techniques.

Combining Progressive Muscle Relaxation & Therapy

Therapy alongside progressive muscle relaxation can benefit those struggling with mental health issues requiring additional support. Some therapists may incorporate muscle relaxation techniques for anxiety and stress into their practice, so consider locating a provider specializing in these practices. You can find the right therapist using an online therapist directory to begin your mental wellness journey.

In My Experience

Tanya J. Peterson, NCC, DAIS Tanya J. Peterson, NCC, DAIS
Progressive muscle relaxation is a safe and effective approach to reduce stress, anxiety, anger, physical pain, and high blood pressure. Consider progressive muscle relaxation if you are dealing with these human experiences and seeking ways to enhance your progression. When used as one component of your approach to well-being, progressive muscle relaxation is all the more powerful and effective.

Progressive Muscle Relaxation Infographics

What Is Progressive Muscle Relaxation  Benefits of Progressive Muscle Relaxation  How to Practice Progressive Muscle Relaxation

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Relaxation Techniques: What You Need To Know. (n.d.). National Center for Complementary and Integrative Health. Retrieved from: https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know

  • Peterson, T.J. (2020). The mindful path through anxiety: An 8-week plan to quiet your mind & gain calm. Emeryville, CA: Rockridge Press

  • Vickers, A., Zollman, C., & Payne, D. (2001). Hypnosis and relaxation therapies. Wjm, 175(4), 269–272. https://doi.org/10.1136/ewjm.175.4.269

  • Mayo Clinic. (202). Relaxation techniques: Try these steps to reduce stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

  • Sheu, S., et al. (2003). Effects of progressive muscle relaxation on blood pressure and psychosocial status for clients with essential hypertension in Taiwan. Holistic nursing practice, 17(1), 41–47. https://doi.org/10.1097/00004650-200301000-00009

  • University of Michigan Heath. (2020). Stress management: Doing progressive muscle relaxation. Retrieved from https://www.uofmhealth.org/health-library/uz2225

  • University of North Carolina Health Care. (n.d.). Progressive muscle relaxation. Retrieved October 2021 from https://www.uncmedicalcenter.org/app/files/public/dfd3e248-204a-40be-86f1-bb4b306ed3dd/pdf-medctr-rehab-progmuscle.pdf

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

February 14, 2024
Author: Tanya Peterson, NCC, DAIS (No Change)
Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Fact-checked and edited for improved readability and clarity.
October 12, 2023
Author: Tanya Peterson, NCC, DAIS (No Change)
Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources. Revised “Benefits of Progressive Muscle Relaxation.” Added “Combining Progressive Muscle Relaxation & Therapy.” New content written by Alexa Donnelly, LCSW and reviewed by Heidi Moawad, MD.
October 20, 2021
Author: Tanya Peterson, NCC, DAIS
Reviewer: Kristen Fuller, MD
Show more Click here to open the article update history container.

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