Progressive muscle relaxation

Stress doesn't just live in your mind. It shows up in your body as tight shoulders, a clenched jaw, a stiff neck or a knot in your stomach. Often we carry this tension for so long that we stop noticing it. Progressive muscle relaxation (often shortened to PMR) is a simple technique that helps you recognise tension and let it go.

The idea is straightforward: you deliberately tense a group of muscles, hold briefly, then release and notice the difference. Working through your body one area at a time, you learn what tension and relaxation feel like, and become better at relaxing on purpose. This guide walks you through a full session and shorter options.

How it works

Healthdirect describes progressive muscle relaxation as an exercise to reduce muscle tension. It suggests lying down in a quiet place, closing your eyes and, starting from your toes, slowly tensing each part of your body one by one, holding for 3 seconds and releasing.

Health New Zealand describes PMR as a method of learning to recognise muscle tension and then reduce it. It suggests focusing on the sensation of tension, then on the different sensation as the muscles relax, and breathing in as you tighten muscles and out as you relax them.

The contrast is key. By tensing first, you make the release more noticeable, helping your body learn what "relaxed" feels like.

Getting ready

• Choose a quiet place where you won't be disturbed for 10 to 20 minutes.
• Lie on your back or sit in a comfortable chair with support for your head.
• Loosen tight clothing and remove shoes.
• Close your eyes or soften your gaze.
• Take a few slow breaths to settle (see our breathing exercises guide).

A full session: toes to face

For each muscle group:

1. Breathe in and tense the muscles firmly, but not to the point of pain.
2. Hold for about 3 seconds, noticing the tension.
3. Breathe out and release all at once.
4. Rest for about 10 seconds, noticing the feeling of relaxation.

Work through your body in this order:

1. Feet: curl your toes downwards.
2. Lower legs: point your toes up towards your knees to tense your calves.
3. Thighs: squeeze your thigh muscles, pressing your knees together.
4. Buttocks: squeeze them together.
5. Stomach: tighten your stomach muscles as if bracing.
6. Hands: make tight fists.
7. Forearms and upper arms: bend your elbows and tense your arms, like showing your biceps.
8. Shoulders: lift your shoulders up towards your ears.
9. Neck: gently press your head back (only if comfortable; skip if you have neck problems).
10. Mouth and jaw: press your lips together and clench your jaw gently.
11. Eyes: squeeze your eyes shut.
12. Forehead: raise your eyebrows as high as you can.

When you've finished, lie still for a minute or two, breathing slowly. Notice how your body feels. Health New Zealand suggests resting for a few minutes before becoming fully alert. Get up slowly.

Shorter versions

On busy days, try a shorter routine:

Four-group version (about 5 minutes)

1. Legs and feet together.
2. Stomach and chest.
3. Arms and hands.
4. Shoulders, neck and face.

Desk version (about 2 minutes)

1. Shoulders: lift to your ears, hold, drop.
2. Hands: make fists, hold, release.
3. Face: scrunch, hold, release.
4. Finish with three slow breaths.

Release-only relaxation

Once you're familiar with PMR, you may be able to relax muscles without tensing them first. Simply scan through your body, noticing any tension, and let it go as you breathe out. This is sometimes called release-only relaxation and can be done almost anywhere.

Using PMR at bedtime

Many people find PMR a helpful way to wind down before sleep. Healthdirect lists relaxation techniques among approaches that can help with insomnia, and suggests doing something relaxing before bed. Try a full session once you're in bed, finishing with slow breathing. If you fall asleep before you finish, that's fine.

Tips for success

• Practise regularly. Like any skill, PMR becomes more effective with practice. Beyond Blue notes that relaxation techniques become more helpful the more you practise.
• Don't strain. Tense firmly but comfortably. If anything hurts, ease off or skip that area.
• Focus on the release. The relaxation phase is the most important part. Take your time.
• Notice patterns. Over time, you may notice where you tend to hold tension, such as your jaw or shoulders. Check in with these areas during the day.
• Use a recording. Some people find it easier to follow a guided audio. Many free recordings are available from reputable health organisations.

Who should take care

PMR is generally safe, but:

• Skip or modify any area that is injured, painful or recently operated on.
• If you have high blood pressure, a heart condition, muscle or joint problems, or are pregnant, check with your doctor first.
• If tensing muscles causes cramping, use gentler tension or try release-only relaxation.
• If focusing on your body brings up distressing feelings, stop and talk to a health professional.

Combining with other techniques

PMR works well alongside slow breathing and mindfulness. Start with a few slow breaths, work through the muscle groups, then finish with a few minutes of quiet breathing or a body scan. See our mindfulness and meditation guide.

When to seek help

If muscle tension is constant, painful or affecting your daily life, see your doctor. Persistent tension can have physical causes that need attention, and ongoing stress may benefit from professional support.

A guided script you can read or record

Some people find it easier to follow a script. You can read this slowly into your phone's voice recorder and play it back:

"Settle into a comfortable position and close your eyes. Take a slow breath in, and a long breath out. Bring your attention to your feet. As you breathe in, curl your toes tightly. Hold, two, three. And release, letting your feet go loose and heavy. Notice the difference. Now bring your attention to your calves. Breathe in and point your toes towards you. Hold, two, three. And release. Feel the warmth and heaviness spreading through your lower legs..."

Continue in the same way through each muscle group, finishing with your face. End with: "Now let your whole body rest. Breathe slowly. When you're ready, wiggle your fingers and toes, and open your eyes."

Using PMR during the day

Once you've practised PMR a few times, you can use parts of it during the day. If you notice your shoulders creeping up while you work, lift them deliberately, hold for a few seconds and let them drop. If your hands are clenched, make a tight fist, hold and release. These mini-releases take seconds and can stop tension building up.

Tracking your progress

After each session, rate how tense you felt before and after on a simple scale from 0 to 10. Over a few weeks, you may notice that you relax more quickly and that your starting tension is lower.

Key points

• PMR involves tensing a muscle group for about 3 seconds, then releasing.
• Work through your body from toes to face, noticing the difference between tension and relaxation.
• Shorter versions can be done in a few minutes, even at your desk.
• It can be a helpful way to wind down before bed.
• Don't strain, skip injured areas and check with your doctor if you have health conditions.