Progressive Muscle Relaxation
When everything feels like too much, your body may be holding more tension than you realise.
Your jaw might be tight. Your shoulders may be raised. Your hands might be clenched, or your legs may feel restless and unable to settle.
You do not have to understand why this is happening before you do something kind for your body.
Progressive muscle relaxation is a slow practice of gently tightening one group of muscles and then letting it soften. You move through the body gradually, noticing the difference between holding on and letting go.
You are not trying to force your whole body to relax.
You are simply giving one small area at a time permission to stop working so hard.
You can begin with just your hands.
You can do the full practice.
You can listen without moving.
You can pause halfway through and return later.
There is no perfect way to do this.
Image suggestion: A person sitting comfortably in a supportive chair with their hands resting loosely in their lap. The room should feel warm, ordinary and safe rather than clinical or luxurious.
Alt text: Person sitting comfortably with relaxed hands resting in their lap during a gentle muscle relaxation practice.
Start Here If You Feel Overwhelmed
Before beginning the full practice, try this smaller version.
Let your hands rest wherever they are.
Gently press your fingertips towards your palms.
Do not squeeze hard. Use only enough effort to notice that the muscles are working.
Hold for a slow count of three.
One.
Two.
Three.
Now let your fingers open.
Allow your hands to become heavy.
Notice the difference between the moment of holding and the moment of releasing.
You do not need to feel dramatically different.
A tiny softening is enough.
Take one ordinary breath.
That was the practice.
You may continue, or you may stop here.
You have already given your body a small moment in which it did not have to hold everything at once.
What Is Progressive Muscle Relaxation?
Progressive muscle relaxation is sometimes shortened to PMR.
It involves gently tensing and releasing different muscle groups, one at a time.
The aim is not to make your muscles work hard. It is to help you notice tension and experience what it feels like when that tension is released.
When you have been carrying stress for a while, tension can begin to feel normal. You may not notice that your shoulders are lifted, your teeth are pressed together or your hands are gripping until you deliberately allow them to soften.
Sometimes a feeling or physical reaction builds over time rather than coming from one clear moment.
You do not need to investigate that now.
For the next few minutes, you are only noticing what your body is doing and giving it another option.
Image suggestion: A simple sequence showing a hand gently forming a loose fist and then opening with the fingers resting naturally.
Alt text: Two hands showing the difference between gentle muscle tension and relaxed open fingers.
Before You Begin
Find a position that feels reasonably supported.
You may lie down, sit in a chair, sit against a wall or stay in bed.
You do not need a perfectly quiet room.
You do not need candles, music, special clothing or exercise equipment.
You can keep your eyes open.
You can look at one steady object in the room.
You can hold a cushion, folded blanket, smooth stone, piece of fabric or another familiar object while you practise.
You can also follow this while sitting beside another person or listening to a guided recording.
Choose a position that allows you to breathe comfortably.
Let your arms rest.
Uncross your legs when that feels comfortable, but do not force yourself into a position that feels exposed or unsafe.
Before you begin, notice one thing supporting you.
It might be the chair beneath you.
The floor beneath your feet.
The wall behind your back.
The pillow beneath your head.
You do not have to feel completely safe or calm.
You are simply noticing that something is physically holding some of your weight.
A Gentle Safety Note
Progressive muscle relaxation should not hurt.
Use only mild tension. You do not need to clench, strain, stretch as far as possible or hold your breath.
Skip any area that is injured, painful, cramping, recently operated on or medically restricted.
When physically tightening a muscle does not feel right, you can imagine the area tightening and then softening without moving it.
You can also practise the release without adding tension first.
Instead of raising your shoulders, for example, simply notice where they are and allow them to drop a small amount.
Stop if you feel pain, dizziness, breathlessness, numbness, panic or increasing distress.
Sometimes trying to relax can make a person feel more uncomfortable or alert.
When that happens, relaxation does not need to be forced.
You may stop, open your eyes, move around, listen to music, hold something familiar or choose a different activity.
Do not practise while driving, operating equipment or doing anything that requires your full attention.
Your Full Progressive Muscle Relaxation Practice
This practice moves gradually from your feet towards your face.
You can also reverse the order, beginning with your face and moving down.
There is no correct direction.
For each area, you will gently tighten the muscles, hold briefly, release and pause.
You can take an ordinary breath between each area.
You do not have to take deep breaths.
Your breathing can remain natural and comfortable.
Begin by Noticing the Room
Before focusing on your body, look around.
Notice three ordinary things you can see.
A wall.
A window.
A piece of furniture.
A colour.
A shadow.
Let your eyes rest on something that does not demand anything from you.
Notice where your body meets the chair, bed or floor.
You are here.
You do not have to fix everything that brought you here.
For now, you are going to work with one small part of your body at a time.
Feet and Toes
Bring your attention towards your feet.
You do not have to feel them clearly.
Gently curl your toes or press them down.
Use only a small amount of effort.
Hold.
One.
Two.
Three.
Release.
Let your toes spread or rest in their natural position.
Notice whether there is warmth, heaviness, tingling, softness or no noticeable change at all.
There is no feeling you are required to have.
Pause for one ordinary breath.
Lower Legs
Bring your attention to your calves and lower legs.
You might point your toes slightly away from you, or gently draw them towards you.
Choose the movement that feels safest for your legs.
Hold the mild tension.
One.
Two.
Three.
Release.
Let your feet and lower legs become heavier.
Imagine that they no longer need to prepare to run, brace or keep moving.
They can simply be supported for this moment.
Thighs
Notice your thighs.
Gently press your legs together, straighten them slightly or tighten the muscles without moving.
Hold.
One.
Two.
Three.
Release.
Allow your legs to separate or settle naturally.
Notice the surface beneath them.
Let it carry their weight.
You do not need to keep your whole body ready for what may happen next.
For these few seconds, your legs can rest.
Image suggestion: A seated person with both feet supported on the floor and their legs resting in a natural, comfortable position.
Alt text: Person seated with supported feet and relaxed legs during a progressive muscle relaxation practice.
Hips and Seat
Bring your attention to the muscles around your hips and seat.
This area can be skipped completely if it feels uncomfortable.
When it feels suitable, gently tighten the muscles as though you are making yourself slightly smaller in the chair.
Hold.
One.
Two.
Three.
Release.
Let your hips feel wider and heavier against the surface beneath you.
You do not need to force them down.
Simply stop holding them up quite so firmly.
Pause.
Stomach
Notice your stomach.
You do not have to pull it in.
You do not have to change its shape.
Gently tighten the muscles as though you are preparing to cough.
Use very little effort.
Keep breathing.
Hold.
One.
Two.
Three.
Release.
Let your stomach return to its natural shape.
Allow your clothing to rest against you.
Let your breath move in whatever way feels comfortable.
When tightening this area does not feel good, place a hand over your stomach or rest your hand nearby instead.
Feel the warmth or weight of your hand without asking your body to change.
Back
Bring your attention to your back.
Do not arch or twist.
Simply notice whether you are pressing your back firmly against the chair, bed or floor.
When it feels comfortable, gently press backwards into the support beneath you.
Hold.
One.
Two.
Three.
Release.
Allow the support beneath you to do more of the work.
Your back does not have to hold you upright entirely by itself.
Pause.
Hands
Notice your hands.
Gently curl your fingers into loose fists.
Keep your thumbs resting comfortably rather than trapping them tightly inside your fingers.
Hold.
One.
Two.
Three.
Release.
Let your fingers uncurl.
Notice the palms of your hands.
Notice any warmth or sensation in your fingertips.
Your hands do not need to solve, carry, make or hold anything during this moment.
Let them be empty.
Arms
Bring your attention to your forearms and upper arms.
Gently bend your elbows or press your arms towards your sides.
Hold the muscles with mild effort.
One.
Two.
Three.
Release.
Let your elbows soften.
Let your arms become heavy.
Imagine the tension flowing down your arms and leaving through your fingertips.
You do not have to make that image feel real.
It is simply somewhere gentle to place your attention.
Image suggestion: Close-up of open hands resting on a soft blanket, with a few simple creative materials nearby but not being used.
Alt text: Relaxed open hands resting on a soft blanket beside simple creative materials.
Shoulders
Notice where your shoulders are.
They may already be raised.
Gently lift them a little towards your ears.
Do not squeeze your neck.
Hold.
One.
Two.
Three.
Release.
Let your shoulders drop.
They may only move a few millimetres.
That is enough.
Notice whether one shoulder rests differently from the other.
You do not have to make them even.
You do not have to correct your posture.
Just allow them to stop reaching upwards for a moment.
A lot of people carry more physical tension than they realise.
Noticing it is not a failure.
It is simply information you can return to later.
Neck
The neck is sensitive, so there is no need to tense it deliberately.
Keep your head supported.
Notice whether your chin is pushing forwards or pulling tightly towards your chest.
Allow your chin to find a comfortable middle position.
Imagine the muscles at the back and sides of your neck becoming less busy.
You might picture a warm cloth resting across them.
You may also skip this area and move directly to your jaw.
Jaw
Notice your jaw.
Are your teeth touching?
You do not have to force them apart.
Gently press your teeth together with very mild pressure, or simply notice the tension that is already there.
Hold.
One.
Two.
Three.
Release.
Let your upper and lower teeth separate slightly.
Allow your tongue to rest.
Your lips may stay together or part naturally.
Let the muscles around your mouth soften.
Face
Bring your attention to your face.
Gently scrunch your nose, narrow your eyes or lift your eyebrows.
Choose only one small movement.
Hold.
One.
Two.
Three.
Release.
Let your forehead smooth.
Let the space between your eyebrows widen.
Let your cheeks become heavy.
You do not need to arrange your face into a calm expression.
It can simply stop working so hard.
Eyes
You can keep your eyes open throughout this practice.
When closing them feels comfortable, close them gently without squeezing.
Notice the difference between tightly shutting your eyes and allowing your eyelids to rest.
Let the muscles around your eyes soften.
When your eyes remain open, choose one stable point in front of you and let your gaze become less focused.
Whole Body
Now notice your body as a whole.
You do not need to scan for problems.
Simply notice that your feet, legs, stomach, hands, shoulders and face are all here at the same time.
When it feels comfortable, gently tense your whole body with only a small amount of effort.
You can also imagine that tension gathering without physically moving.
Hold.
One.
Two.
Three.
Release.
Let your whole body settle.
Do not chase relaxation.
Do not check whether you have done it correctly.
Allow yourself to remain still for one comfortable breath.
Then another, when you choose.
Notice the surface beneath you.
Notice the temperature of the air.
Notice one sound in the room.
You are not required to stay in this position.
When you are ready, move your fingers.
Move your toes.
Look around.
Let your body return at its own pace.
The No-Tensing Version
Sometimes deliberately tightening your muscles is uncomfortable.
Your body may already feel sore, exhausted, restless, numb or too alert.
You can still use this practice without adding more tension.
Move through the body one area at a time and ask each area to do slightly less.
Let your toes rest.
Let your calves become heavy.
Let your thighs be supported.
Let your stomach return to its natural shape.
Let your hands open.
Let your arms hang or rest.
Let your shoulders lower slightly.
Let your jaw loosen.
Let your forehead soften.
You are not demanding complete relaxation.
You are looking for five per cent less effort.
Even one per cent is enough.
When you cannot feel a particular area, you can picture its location or notice the clothing touching it.
You can also say quietly:
“My feet can rest here.”
“My hands are not holding anything.”
“My shoulders can come down.”
“My jaw can loosen.”
“I do not have to make this perfect.”
A Two-Minute Progressive Muscle Relaxation Practice
When the full practice feels too long, use three larger groups.
Hands and Arms
Make two loose fists and gently tighten your arms.
Hold for three seconds.
Release.
Let your hands open and your arms become heavy.
Legs and Feet
Press your feet gently into the floor or curl your toes.
Hold for three seconds.
Release.
Let the chair, bed or floor support your legs.
Shoulders and Face
Raise your shoulders slightly and gently tighten your face.
Hold for three seconds.
Release.
Drop your shoulders.
Unclench your jaw.
Soften your forehead.
Take one ordinary breath.
Look around the room.
Choose what you need to do next.
You do not have to feel completely calm before continuing your day.
A Thirty-Second Version for Real Moments
Press your feet into the floor.
Hold.
Release.
Make loose fists.
Hold.
Release.
Lift your shoulders.
Hold.
Release.
Unclench your jaw.
Let one breath leave your body without pushing it.
Notice one thing you can see.
Then continue from where you are.
This practice can be small enough to use in a waiting room, at your desk, before opening a difficult message or after stepping away from an overwhelming situation.
When You Cannot Sit Still
You do not have to remain completely still to practise muscle release.
Stand with both feet supported.
Press your feet into the ground for three seconds.
Release.
Press your palms together.
Release.
Slowly raise your shoulders.
Release.
Walk a few steps and notice the difference between the moment your foot presses down and the moment it lifts.
You can also hold a rolled towel, soft ball or folded piece of fabric.
Gently squeeze the object.
Hold.
Release.
Let your fingers rest around it without gripping.
Sometimes it is easier to feel tension and release through an object rather than by focusing directly on your body.
Image suggestion: A person gently squeezing a folded towel or soft fabric while remaining seated in a comfortable room.
Alt text: Person gently squeezing and releasing a folded towel as part of a muscle relaxation practice.
When Focusing on Your Body Feels Uncomfortable
You do not have to close your eyes or concentrate deeply on internal sensations.
Keep looking around the room.
Name the muscle group rather than trying to feel it.
“Hands.”
“Arms.”
“Shoulders.”
“Jaw.”
Use visible movements, such as opening and closing your hands.
Hold a textured object and focus on its surface between movements.
Listen to another person or a guided video rather than directing the practice yourself.
You may also watch without joining in.
Watching someone else move gently through the practice can help you learn the sequence without asking your body to participate before it is ready.
There is no requirement to finish.
Leaving partway through does not mean the practice failed.
Follow Along, Watch or Return Later
A guided “Come Create With Me” or “What to Do When…” session can lead you through this practice slowly, without expecting you to remember the steps.
You can follow the movements as they are shown.
You can do only the areas that feel comfortable.
You can watch the entire session without moving.
You can pause after each muscle group.
You can turn the sound down.
You can keep your eyes open.
You can leave and return later.
The recording does not need anything from you.
It will still be there when you are ready.
Image suggestion: A tablet or laptop showing a quiet guided relaxation video, with a chair, blanket and glass of water nearby.
Alt text: Guided progressive muscle relaxation video ready to follow on a laptop beside a comfortable chair and blanket.
What to Do After the Practice
Do not stand up suddenly if you feel very heavy, sleepy or disconnected.
Move your fingers and toes.
Roll your shoulders gently.
Look around the room.
Notice the date, the time of day and where you are.
Take a drink of water when one is nearby.
You might choose one simple next action.
Wash your hands.
Open a curtain.
Put on comfortable clothing.
Step outside for fresh air.
Sit near a window.
Return to what you were doing.
There is no need to turn this into a larger wellbeing routine.
The practice can end here.
When It Does Not Make You Feel Better
Progressive muscle relaxation will not suit everyone or every moment.
You may finish and still feel tense.
You may become frustrated because your muscles tighten again immediately.
You may notice that lying still gives your thoughts more room to become loud.
None of this means you did it incorrectly.
When this practice is not helping, stop.
Open your eyes.
Sit up or stand when it is safe.
Look around the room.
Move your body in a natural way.
Choose an external activity instead.
You might sort objects by colour.
Wash a cup.
Fold a towel.
Draw repeated lines.
Arrange mosaic pieces.
Water a plant.
Brush an animal.
Listen to familiar music.
The purpose is not to make yourself complete the technique.
The purpose is to give yourself something manageable to do.
Using Your Hands After Progressive Muscle Relaxation
After the tension-and-release practice, you may want something simple to do with your hands.
This does not need to become a finished artwork.
You could slowly arrange small objects into a line.
Draw repeating circles or curved lines.
Sort paper pieces by colour.
Place mosaic tiles without gluing them.
Run your fingers over textured fabric.
Roll a piece of paper into a tube and flatten it again.
Move stones, buttons or tiles from one container to another.
The repeated hand movement can give you somewhere gentle to place your attention while your body continues to settle.
You can use whatever you already have.
You are not trying to create something impressive.
The action itself is enough.
Image suggestion: Hands gently sorting colourful mosaic pieces into small groups on a table, without glue or tools.
Alt text: Hands calmly sorting colourful mosaic pieces as a simple activity after muscle relaxation.
A Simple Release Activity Using Paper
Take one sheet of paper.
It can be plain paper, recycled paper, an old envelope or the back of something you no longer need.
Hold the paper in both hands.
Gently scrunch it.
Notice your fingers and palms working.
Hold for three seconds.
Release your grip without dropping the paper.
Smooth it out slowly.
Run your hands across the creases.
You may repeat this several times.
Scrunch.
Hold.
Release.
Smooth.
You do not have to turn it into anything.
You may keep the paper, recycle it or tear it into pieces to use in another activity.
This is simply a way to feel your hands tighten and release while your attention stays with something outside your body.
Image suggestion: Hands gently scrunching and smoothing a piece of recycled paper on a clear table.
Alt text: Hands using recycled paper for a simple tightening-and-releasing activity.
A Simple Release Activity Using Mosaic Pieces
Place a few mosaic pieces, buttons, stones or small objects on a table.
You do not need glue.
Choose one piece.
Hold it gently between your fingers.
Notice whether your grip is tighter than it needs to be.
Loosen your fingers slightly without dropping it.
Place the piece down.
Choose another piece.
Repeat the same movement.
Pick up.
Notice.
Soften.
Place down.
You can arrange the pieces into a row, circle, colour group or loose pattern.
Nothing has to be permanent.
Nothing has to be finished.
You are allowing your hands to practise holding without gripping.
Image suggestion: Several colourful mosaic pieces being placed into a loose circular pattern by relaxed hands.
Alt text: Relaxed hands arranging colourful mosaic pieces into a temporary circular pattern.
Practising Without Pressure
You do not have to wait until you are extremely overwhelmed to use this.
You might practise one or two muscle groups while sitting in bed, waiting for the kettle, watching television or preparing to rest.
Using the practice during quieter moments can make the sequence easier to remember when thinking clearly becomes difficult.
But this does not need to become another obligation.
You do not have to complete it every day.
You do not need to track your progress.
You do not need to become good at relaxing.
Return when it feels useful.
Leave it when it does not.
If you begin to notice that the same areas tighten repeatedly, you may quietly pay attention to when that happens.
You do not need to decide what it means.
Simply noticing a pattern can help you recognise when you may need a pause earlier.
Progressive Muscle Relaxation While Sitting at a Desk
Place both feet on the floor when that is comfortable.
Let your hands rest on the desk or in your lap.
Press your feet down gently.
Hold for three seconds.
Release.
Press your palms against the desk.
Hold.
Release.
Lift your shoulders slightly.
Hold.
Release.
Let your jaw loosen.
Look at an object on the desk.
Notice its shape or colour.
You can complete this small sequence without leaving the room or explaining what you are doing.
Progressive Muscle Relaxation Before a Difficult Task
You may use a short version before opening an email, entering a meeting, making a decision or beginning something you have been avoiding.
Pause before the task.
Press your feet into the floor.
Hold.
Release.
Make loose fists.
Hold.
Release.
Drop your shoulders.
Look around the room.
Say quietly:
“I only need to begin.”
You do not have to finish the whole task immediately.
The next action might simply be opening the document, reading one line or gathering what you need.
You can start with something small.
Progressive Muscle Relaxation After an Overwhelming Moment
When something difficult has already happened, your body may still feel as though it needs to respond.
You do not have to force it to settle immediately.
Begin by moving around if you need to.
Walk slowly.
Shake out your hands.
Look around the room.
When you are ready, choose one muscle group.
Press your feet down.
Hold.
Release.
Or make a loose fist.
Hold.
Release.
You do not need to complete the full practice.
Sometimes one deliberate release is enough to mark that the immediate moment has changed.
Progressive Muscle Relaxation for Sleep
You may use this practice while lying in bed, but the goal does not need to be making yourself fall asleep.
Begin with your face and move down towards your feet, or start at your feet and move upwards.
Keep the movements very gentle.
Release each area and let it rest heavily on the mattress.
When you lose track of the sequence, you do not have to begin again.
Continue from whichever part of your body you remember.
If you remain awake, the practice has not failed.
You have still given your muscles an opportunity to soften and your body a period of rest.
When focusing on sleep creates pressure, you might say:
“I am not forcing sleep.”
“I am allowing rest.”
“I can lie here without solving anything.”
Gentle Reminders
You do not have to relax your whole body.
One unclenched hand is a beginning.
You do not have to breathe perfectly.
Your ordinary breathing is enough.
You do not have to close your eyes.
You can stay connected to the room.
You do not have to complete every muscle group.
Skipping an area is part of caring for yourself.
You do not need a quiet or beautiful environment.
You can practise wherever you can safely pause.
You do not have to fix everything right now.
You are only making the next moment slightly more manageable.
You can use whatever you have.
You can come back to this anytime.
You do not have to do this perfectly.
Frequently Asked Questions
How hard should I tense my muscles?
Use mild tension only.
You need enough tension to notice that the muscle is working, but not enough to strain, shake, cramp or cause pain.
Less effort is always acceptable.
How long should I hold each muscle group?
A gentle count of approximately three seconds is enough.
You can hold for less time when that feels better.
The exact number is not important.
Comfort matters more than completing the count.
How long should the full practice take?
A full practice may take approximately 10 to 20 minutes, depending on how many areas you include and how long you pause.
A useful practice can also take 30 seconds.
You are allowed to stop after one muscle group.
What if I cannot tell whether I am relaxed?
You do not need to identify complete relaxation.
Notice whether the muscle feels different after releasing it.
It might feel heavier, warmer, softer, less active or unchanged.
All of those responses are acceptable.
Can I do this when I have pain or an injury?
Do not tense an injured or painful area.
Skip it, use a much smaller movement or imagine the tension and release without physically moving.
Seek appropriate medical advice when you are unsure whether a movement is safe for an injury or health condition.
What if I keep holding my breath?
Use less muscle tension.
Shorten the hold.
Release the muscle immediately rather than trying to reach the end of the count.
Let your breathing remain natural.
What if focusing on my body makes me feel worse?
Stop the practice and return your attention to the room.
Keep your eyes open.
Move around.
Hold a familiar object.
Listen to music or choose a simple external activity.
You do not have to push through discomfort to make the practice work.
Can children use progressive muscle relaxation?
A simplified version may be used with children when it is presented gently and without pressure.
They might pretend to squeeze lemons in their hands, push their feet into soft sand or lift their shoulders like a turtle.
The child should be able to stop, skip movements and keep their eyes open.
Seek professional advice when the child has an injury, health condition or significant difficulty with the activity.
Do I need a guided recording?
No.
You can use the written sequence, remember three larger groups or follow a recording.
A recording may be useful when you are too overwhelmed or tired to remember what comes next.
You are also allowed to listen without participating.
What if I become emotional during the practice?
You can stop.
Open your eyes.
Look around.
Move your hands or feet.
Hold something familiar.
You do not have to explain the feeling or continue the practice.
Sometimes people notice feelings after their body begins to soften.
You can let the feeling be there without trying to solve it immediately.
What if I fall asleep?
That is okay when you are practising somewhere safe, such as in bed.
Do not use the practice while driving or doing anything that requires alertness.
How often should I practise?
There is no required schedule.
You may use it whenever it feels useful.
You can practise the full sequence, one muscle group or the shorter version.
It does not need to become another task you must complete.
A Closing Practice
Before you leave this page, notice your hands.
You do not need to change them.
Notice whether they are open, closed, resting or busy.
Allow one finger to soften.
Then another.
Let your hands rest for one breath.
Look at something nearby.
You are here.
You have reached the end of this practice.
You do not have to turn this moment into a breakthrough.
You do not have to understand everything you are carrying.
You have simply created a small pause.
That pause matters.
You can come back to this page whenever you need something steady to follow.
You can complete the whole practice.
You can use the thirty-second version.
You can just watch.
You can pause and return.
You can begin again with one hand.
There is no pressure to do more than you can manage today.
Take the next step slowly.
Let it be small.
Important Information
This page provides general wellbeing information and a practical relaxation activity.
It does not diagnose or treat any condition and is not a replacement for individual medical or mental health advice.
Stop the activity if it causes pain, dizziness, breathing difficulty, panic or increasing distress.
Seek advice from an appropriate health professional when physical tension, pain, stress or emotional difficulty is persistent, worsening or significantly affecting your daily life.