Progressive Muscle Relaxation: A Step-by-Step Guide for Anxiety, Stress & Emotional Regulation

Physical tension and anxiety feed each other: the more tension your body holds onto, the more that tension keeps signalling to your nervous system that something is wrong. Progressive muscle relaxation (PMR) works by deliberately tensing a muscle and then releasing it, which releases some of that built-up tension instead of letting it keep feeding your stress response.

What it is

PMR involves tensing one muscle group at a time for a few seconds, then releasing it completely and noticing the difference. Moving through the major muscle groups in sequence (usually from feet to face, or the reverse) tends to leave the whole body noticeably calmer by the end.

How to do it

Sit or lie down somewhere comfortable where you can stay for a few minutes without interruption. Take a couple of slow breaths before you begin, then follow along below. Each area gets a firm five-second hold followed by a slower release.

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1. 1

   Feet

   Curl your toes firmly, but without causing pain. Hold for five seconds, then release completely and notice the difference for 10–15 seconds.

2. 2

   Calves

   Gently flex your feet toward your legs to tense this area. Hold for five seconds. Release and notice how your calves feel as they relax.

3. 3

   Thighs

   Tense them gently for five seconds. Release completely and notice any change in pressure, weight, or temperature.

4. 4

   Abdomen

   Gently contract your abdominal muscles without holding your breath. Hold for five seconds. Release and notice how your abdomen feels as it relaxes.

5. 5

   Hands and arms

   Close your hands into fists, hold for five seconds, then open them and notice the difference. Then gently tense your arms for five seconds, release, and let them rest completely.

6. 6

   Shoulders and neck

   Raise your shoulders toward your ears, hold for five seconds, then let them drop and notice the release. Then, keeping your head centred, tense your neck very gently, without turning it or tilting it back, hold for five seconds, then release. Skip this step if you have neck pain, an injury, or discomfort.

7. 7

   Face

   Close your eyes, draw your eyebrows slightly together, and press your lips together gently. Hold for five seconds, then release your forehead, eyes, jaw, and mouth.

Tense each area firmly, but never to the point of pain. Keep breathing throughout the exercise. If tensing a particular part of your body isn't advisable for you due to an injury, pain, or another physical condition, skip it and move on to the next one. When you finish all the areas, stay for a few moments noticing your body as a whole: the difference between tension and relaxation.

When it helps

PMR works particularly well for anxiety or stress that shows up as physical tension (a tight chest or clenched jaw), for anger or irritability that builds up in the body, and as a wind-down practice before sleep. Like the other techniques here, it tends to work best with some regular practice rather than only when anxiety, stress, or anger is already at its peak.