Progressive muscle relaxation
- 1
Sit or lie comfortably. Take three slow breaths.
- 2
Start with your feet: curl your toes and tense your feet for about five seconds, then let go completely and notice the difference.
- 3
Move up to your calves, then your thighs, tensing gently and releasing each in turn.
- 4
Tense your stomach, then release. Press your shoulders towards your ears, then let them drop.
- 5
Make fists, then relax your hands. Tense your arms, then release.
- 6
Scrunch your face, then let it soften, and let your jaw loosen.
- 7
Finish with a few slow breaths, noticing your whole body.
What is progressive muscle relaxation?
It is a relaxation technique used in many NHS and mental health guides. By tensing and then releasing muscles, you learn to recognise tension and let it go.
How long should you tense and release?
Many guides suggest tensing for about five to ten seconds and then releasing for longer, noticing how the muscles feel as they let go. Keep the tension gentle and do not hold your breath.
Who should take care?
Do not tense any area that is injured or painful, and stop if something hurts. If you have a medical condition affecting your muscles or circulation, check with your GP first.
Which muscle groups should you work through?
A common order is: feet, calves, thighs, stomach, hands and forearms, upper arms and shoulders, then neck and face. For each, tense gently, hold for a few seconds, and let go while you breathe out. Do not tense your neck hard, and keep your face tension light.
Using the same order each time helps it become automatic, so you can focus on the feeling of letting go.
What are the common mistakes?
Tensing too hard, holding your breath and rushing are the usual ones. The tension should be firm but comfortable, around half of your full effort. Breathe normally, and take your time over the release, because that is the part that teaches your body to relax.
Is there a shorter version?
Yes. Once you know the full routine, use four groups: hands, shoulders, face and stomach. Tense all four for a few seconds, then let go with a long breath out. This takes about a minute and can be done at your desk.
How is it different from a body scan?
Progressive muscle relaxation uses deliberate tension to make relaxation easier to feel. A body scan relies on attention alone. Many people use both, tensing first and then scanning for any tension that is left.
When is it useful?
It is helpful for physical tension from stress, and before bed. Combine it with a body scan or slow breathing. It is also part of sophrology exercises.
Common questions
How often should I practise?
Daily practice for a week or two helps you pick it up. After that you can use a shorter version when you notice tension.
Is it okay to fall asleep during it?
Yes. Many people do it in bed on purpose.
Does it help with anxiety?
Many people find it eases the physical tension that comes with anxiety. See relaxation techniques for anxiety.