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Progressive Muscle Relaxation: Step-by-Step Script for Anxiety, Stress and Sleep

Progressive muscle relaxation (PMR) is a simple technique in which you tense and then release different muscle groups one at a time. It helps you notice the difference between tension and relaxation and teaches your body to let go. Developed in the 1930s, it is widely used for anxiety, stress, insomnia and tension-related pain. This guide explains, from a psychology point of view, how PMR works, provides a step-by-step script you can use, and offers tips for practising regularly.

Topic
Psychology
Updated
Reading time
5 minutes
Reviewed by
Dr. Itziar Gotxi Erezuma · Medical doctor (ENT) · Bizkaia Medical Association no. 484809757

How progressive muscle relaxation works

Tensing a muscle and then releasing it produces a deeper relaxation than simply trying to relax. Repeating this through the body teaches you to recognise tension and release it. Relaxing the muscles also sends signals to the brain that calm the stress response, slowing breathing and heart rate.

Benefits

  • Reduced anxiety and stress.
  • Better sleep.
  • Less tension-related pain, such as headaches and neck pain.
  • Lower heart rate and blood pressure during practice.
  • Greater awareness of body tension.

In one study comparing techniques, PMR, deep breathing and guided imagery all increased relaxation compared with a control condition.

Getting ready

  • Find a quiet place where you will not be disturbed.
  • Sit in a comfortable chair or lie down.
  • Loosen tight clothing and remove shoes.
  • Close your eyes or lower your gaze.
  • Take a few slow breaths.

The basic technique

  • Breathe in and tense the muscle group for about 5 seconds; tension should be noticeable but not painful.
  • Breathe out and suddenly release the tension.
  • Relax for 10 to 20 seconds, noticing how the muscles feel as they soften.
  • Move on to the next group.

Step-by-step script

  • Feet: curl your toes downwards… hold… release.
  • Calves: pull your toes up towards you… hold… release.
  • Thighs: squeeze your thigh muscles… hold… release.
  • Buttocks: squeeze… hold… release.
  • Abdomen: tighten your stomach… hold… release.
  • Hands: make fists… hold… release.
  • Arms: bend your elbows and tense your upper arms… hold… release.
  • Shoulders: lift them towards your ears… hold… release.
  • Neck: gently press your head back… hold… release.
  • Face: scrunch your eyes and forehead, then clench your jaw… hold… release.

Finish by breathing slowly for a minute, scanning your body for any remaining tension and letting it go.

Using PMR for sleep

Practising PMR in bed can help you fall asleep, by reducing physical tension and moving attention away from worries. It is often used as part of cognitive behavioural therapy for insomnia.

See insomnia and can’t sleep: what to do.

Using PMR for anxiety

Regular PMR reduces general tension, making anxiety less intense. With practice, you can use a shortened version in stressful moments, such as before a meeting or exam. It works well combined with breathing exercises.

See deep breathing for anxiety and generalized anxiety disorder.

Shorter versions

  • Four groups: legs, abdomen and chest, arms and hands, shoulders and face.
  • Release-only: skip the tensing and simply relax each area.
  • Cue-controlled: pair relaxation with a word such as “calm” and use it in daily life.

Tips for success

  • Practise once or twice daily for at least 2 weeks.
  • Avoid practising straight after a large meal.
  • Do not tense so hard that it hurts.
  • Use an audio recording if it helps.
  • Be patient; relaxation is a skill that improves with practice.

Tension headaches, jaw clenching and neck pain

Stress-related muscle tension often affects the jaw, neck and shoulders. PMR can reduce tension headaches and help people who clench their jaw. Combine it with good posture and regular movement breaks.

See TMJ symptoms and crick in neck.

PMR for children

Children can learn PMR with playful instructions, such as squeezing a lemon in each hand, pretending to be a turtle pulling into its shell, or scrunching their face like they smell something bad, then relaxing like a floppy rag doll.

Cautions

  • Skip or modify muscle groups that are injured or painful.
  • If you have high blood pressure or heart problems, tense gently.
  • Avoid strong tensing of the neck if you have neck problems.
  • Some people with trauma find body-focused exercises uncomfortable; go at your own pace.

When to seek help

  • Anxiety or stress affects work, relationships or daily life.
  • Panic attacks are frequent.
  • Insomnia lasts more than 3 months.
  • Low mood, hopelessness or thoughts of self-harm.

Key points to remember

  • PMR involves tensing and releasing muscle groups in sequence.
  • It reduces stress, anxiety and muscle tension and can improve sleep.
  • A full session takes 10 to 20 minutes.
  • Practise daily; shorter versions become possible with experience.

Questions about progressive muscle relaxation

These answers are general information and do not replace an examination or individual medical advice.

How long does progressive muscle relaxation take?

A full session takes 10 to 20 minutes; short versions take a few minutes.

Does PMR help anxiety?

Yes, it reduces physical tension and anxiety.

Can PMR help me sleep?

Yes, it is often used for insomnia.

How often should I practise PMR?

Once or twice a day, especially at first.

What muscle groups are used in PMR?

Feet, legs, buttocks, abdomen, hands, arms, shoulders, neck and face.

Can children do PMR?

Yes, with simple, playful instructions.

Is PMR the same as meditation?

No, it focuses on muscles, though both promote relaxation.

What if tensing causes pain?

Tense more gently or skip that muscle group.

How soon will I notice benefits?

Many people feel more relaxed after the first session, with greater benefits over weeks.

Sources

  1. NHS · Breathing exercises for stress
  2. NHS · Generalised anxiety disorder (GAD)
  3. Toussaint L et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evid Based Complement Alternat Med. 2021

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.