What is progressive muscle relaxation?

A technique of tensing and then releasing muscle groups in sequence, developed by Edmund Jacobson in the 1920s. It is widely used for stress, anxiety, and difficulty sleeping.

How hard should I tense the muscles?

Firmly but comfortably, for about five seconds. Tensing to the point of pain or cramp is counterproductive and risks injury.

Does it help with sleep?

Many people find it useful at bedtime, and it is commonly recommended as part of sleep hygiene routines. The long release phase is the part that matters most for winding down.

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Relaxation Exercise

Progressive Muscle Relaxation

Systematically tense and relax muscle groups

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Progressive muscle relaxation works through the body tensing each muscle group deliberately and then releasing it, one group at a time.

The deliberate tension is what makes it effective. Releasing a muscle you have just tightened produces a much clearer sense of relaxation than simply trying to relax it, and it teaches you to recognise tension you would otherwise miss.

How to use it

Sit or lie somewhere comfortable.
Tense the first muscle group firmly for about five seconds, without straining.
Release completely and rest for fifteen to twenty seconds, noticing the difference.
Move through the body group by group, usually from feet upward or head downward.

Doing it well

Tense firmly but never to the point of pain or cramp. Firm is enough; maximum effort is counterproductive.
Spend longer on the release than the tension. The relaxation phase is where the benefit is.
Keep breathing throughout. Holding your breath while tensing is a common habit that works against the exercise.
Skip any area that is injured or painful rather than working through it.
Practise when calm as well as when stressed, so the response is available when you need it.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

What is progressive muscle relaxation?: A technique of tensing and then releasing muscle groups in sequence, developed by Edmund Jacobson in the 1920s. It is widely used for stress, anxiety, and difficulty sleeping.
How hard should I tense the muscles?: Firmly but comfortably, for about five seconds. Tensing to the point of pain or cramp is counterproductive and risks injury.
Does it help with sleep?: Many people find it useful at bedtime, and it is commonly recommended as part of sleep hygiene routines. The long release phase is the part that matters most for winding down.