Progressive muscle relaxation (PMR)
A relaxation method where you tense one muscle group at a time, then let it go, to lower physical tension. Often used for anxiety and sleep.
Category: Therapy and treatment
What is progressive muscle relaxation?
Physician Edmund Jacobson developed progressive muscle relaxation in the 1920s. You work through your body in order, often from your feet up to your face. Tense each muscle group for about 5 seconds. Then release it and notice the difference for 10 to 20 seconds.
Key things to know
Stress keeps muscles tight without you noticing. Shoulders creep up. Jaws clench. PMR trains you to spot that tension and let it go on purpose. Studies show it can reduce anxiety and improve sleep, and it's often part of CBT for anxiety and insomnia.
- Tense a muscle group for about 5 seconds, then release.
- Notice how tension feels different from relaxation.
- Move through your body in order, usually feet to face.
- Regular practice helps with anxiety and sleep.
- It's easier to use under stress if you practise when calm.
What helps
A full round takes 15 to 20 minutes. Practise once or twice a day for a couple of weeks, ideally when you're already calm, so it's easier to use when you're stressed. Go gently, or skip, any area that's injured or painful.
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This entry is educational information, not medical advice, a diagnosis, or a treatment plan. For assessment and treatment, consult a qualified mental health professional. If you are in crisis, see our crisis resources. In India, Tele-MANAS is free at 14416, 24x7.