Progressive muscle relaxation

Progressive muscle relaxation releases the tension stress stores in your body.

2 min read · Awareness resource · Reviewed 2026-09-15

Stress lives in the body - clenched jaw, tight shoulders, a knotted stomach. Progressive muscle relaxation (PMR) releases that tension by tensing and then relaxing muscle groups one at a time.

How to do it

Sit or lie comfortably. For each muscle group, tense firmly for about 5 seconds, then release and notice the relaxation for 10 seconds. Work through:

Feet and calves
Thighs and buttocks
Stomach and lower back
Hands and forearms
Shoulders (lift toward ears) and neck
Face (scrunch, then release)

Breathe slowly throughout. Finish by noticing your whole body soften.

When to use it

To wind down for sleep
After a stressful day
When you notice physical tension building

Tips

Don't tense to the point of pain - firm, not straining
10-15 minutes is ideal, but even a few groups help
Practise regularly so it works faster when you need it

Why it works

You cannot be physically relaxed and highly anxious at the same time - relaxing the body calms the mind.