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Progressive Muscle Relaxation
5 min read · A step-by-step technique to release physical tension anxiety leaves behind.
Anxiety often settles in the body as tension you don't fully notice — tight shoulders, a clenched jaw, a knotted stomach. Progressive muscle relaxation (PMR) is a simple technique for releasing that tension, one muscle group at a time.
How it works
PMR involves deliberately tensing a muscle group for a few seconds, then releasing it and noticing the contrast. That contrast — tension, then release — makes relaxation easier to feel and access than trying to "relax" from a standing start.
How to do it
- Find a quiet, comfortable place to sit or lie down
- Starting with your feet, tense the muscles firmly for about 5 seconds
- Release suddenly and notice the feeling of relaxation for 10–15 seconds
- Move upward through your body: calves, thighs, stomach, hands, arms, shoulders, face
- Finish by taking a few slow breaths and noticing your whole body
When to use it
PMR works well before bed, after a stressful day, or any time you notice physical tension building up. It takes practice to feel the full effect, so don't worry if it feels a little mechanical the first few times — like any relaxation skill, it gets easier and more effective the more you use it.
This guide is educational and isn't a substitute for professional medical or mental health advice. If you're struggling right now, visit our SOS Support page, or speak with a doctor or qualified professional.
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