Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a classic body-based relaxation method developed by physician Edmund Jacobson in the 1930s. It is now widely used in anxiety and stress care, and it has strong evidence for helping with physical tension, sleep difficulties, and stress-related arousal.

The idea is simple: you tense one muscle group at a time, then release it. Repeating that pattern helps you notice the contrast between tension and relaxation, so your body can learn to let go of tension it may be holding without you even realising it. Many people use PMR together with slow breathing or grounding for stronger effects.

This tool pairs well with the Grounding & Breathing tool, and can be useful before using the Sleep Diary or Worry Time tools. This is a private self-help exercise, not therapy, not a diagnostic tool, and not a substitute for professional care. If you are in crisis or immediate danger, use the crisis resources in the banner above, or visit the Safety Plan tool.

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Guided Practice

Find a comfortable seated or lying position. For each muscle group, tense firmly (but not to the point of pain) for about 5 seconds, hold briefly, then release suddenly and notice the relaxation for about 10 seconds before resting and moving on. You can stop or skip ahead at any time.

Where to Go for More

• HelpGuide.org - General relaxation and Progressive Muscle Relaxation resources in plain language.
• Anxiety Canada - General anxiety self-help and relaxation resources.
• Grounding & Breathing - Use this alongside PMR when your body is highly activated and you need extra settling.
• Affordable Therapy - If you'd like additional support from a trained professional.