Progressive Muscle Relaxation
A guided tense-and-release sequence through eight muscle groups, from feet to face. Each step is short, auto-paced, and gentle — never a hard squeeze.
Before you start: only tense each muscle gently — never hard or to the point of strain — and skip any area that hurts or is injured. This is a self-help relaxation practice, not therapy or a medical treatment.
- Feet — gently curl your toes and tense for 5s, then release for 15s.
- Calves — gently point your toes and tense for 5s, then release for 15s.
- Thighs — gently press your knees together and tense for 5s, then release for 15s.
- Hands — make loose fists and tense for 5s, then release for 15s.
- Arms — gently bring hands toward shoulders and tense for 5s, then release for 15s.
- Shoulders — lift them toward your ears for 5s, then release for 15s.
- Jaw — bite together gently for 5s, then release for 15s.
- Face — gently scrunch your face for 5s, then let it go smooth for 15s.
01What PMR is
Progressive muscle relaxation is a structured practice of briefly, gently tensing one muscle group, then releasing it and noticing the contrast. Working through the body this way, group by group, is a well-known relaxation technique that many people find helps tension feel more noticeable — and more releasable — than trying to “just relax” all at once.
02Important safety note
Every tense step in this tool should be gentle — a light squeeze, never a hard clench or a stretch to the point of strain. If any muscle group is injured, sore, or painful, skip that step entirely and move to the next one; there is no requirement to complete every group. If you have a muscle or joint condition, it is worth checking with a doctor or physiotherapist before using PMR regularly.
03How the sequence works
Each muscle group gets a short gentle tense phase (about 5 seconds) followed by a longer release phase (about 15 seconds) where you let it go completely loose. The tool moves through eight groups automatically — feet, calves, thighs, hands, arms, shoulders, jaw, and face — with a Pause button if you need to stop partway.
04Why the release matters most
The releasing phase, not the tensing, is usually where people notice the most difference — many describe it as feeling the muscle “let go” in a way that is hard to trigger just by telling yourself to relax. Spend the release time simply noticing that contrast rather than rushing to the next group.
05This is a relaxation practice, not treatment
PMR is a self-help technique, not a medical treatment or a substitute for professional care. It will not resolve chronic pain, injury, or an anxiety disorder on its own. If tension or anxiety is persistent, a doctor, physiotherapist, or therapist can help you figure out a plan that fits your specific situation.
Frequently asked questions
Is it safe to tense my muscles like this?
It is meant to be gentle — think a light squeeze, not a hard flex or a stretch. If you have an injury, chronic pain, high blood pressure, or any condition your doctor has flagged around muscle strain, check with them before doing PMR regularly, and always skip any group that causes pain rather than pushing through it.
What if I can't feel a difference between tense and released?
That is common, especially the first few times — noticing subtle muscle sensations is a skill that tends to sharpen with repetition, not something everyone feels strongly right away. Try focusing on just one or two groups you find easiest to sense, like your hands or feet, rather than expecting a strong effect everywhere at once.
Can I do this lying down instead of sitting?
Yes — PMR works in either position, so choose whatever lets you tense and release each muscle group comfortably without needing to hold yourself up. Lying down before sleep is a common time to use it; just be aware you may feel drowsy afterward, which is a normal and often welcome effect.
Follow this with the box breathing tool to settle further once your muscles feel looser. →
More guides
Sources and further reading
The techniques on this site are drawn from published research and standard therapy protocols:
- Zaccaro A. et al. (2018). How breath-control can change your life: a systematic review of slow breathing. Frontiers in Human Neuroscience. pmc.ncbi.nlm.nih.gov
- Balban M.Y. et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. doi.org
- Ma X. et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress. Frontiers in Psychology. pmc.ncbi.nlm.nih.gov
- Coles N.A. et al. (2022). A multi-lab test of the facial feedback hypothesis. Nature Human Behaviour. doi.org
- Kraft T.L., Pressman S.D. (2012). Grin and bear it: the influence of manipulated facial expression on the stress response. Psychological Science. doi.org
- Finzi E., Rosenthal N.E. (2014). Treatment of depression with onabotulinumtoxinA (frown-muscle relaxation): a randomized, double-blind, placebo-controlled trial. Journal of Psychiatric Research. doi.org
- Linehan M.M. DBT Skills Training Manual — sensory grounding (5-4-3-2-1) as a distress-tolerance skill. www.guilford.com
- Pompoli A. et al. (2018). Dismantling cognitive-behaviour therapy for panic disorder: a systematic review and component network meta-analysis (72 trials) — interoceptive exposure among the most effective components. Psychological Medicine. pmc.ncbi.nlm.nih.gov
- Experimentally unpacking cognitive behavioural therapy: the effects of completing a thought record on affect and neuroendocrine responses to stress. www.sciencedirect.com