Looking for an evidence-based way to fight stress and anxiety? Progressive Muscle Relaxation might just be the technique for you. This simple two-step tool is a gamechanger when you need to find your calm.

Progressive Muscle Relaxation for Stress & Anxiety: Key Take-Away Points

Progressive Muscle Relaxation (PMR) is a two-step process for inducing relaxation.

  • Step 1: Create tension in a muscle group and pay attention to those sensations.
  • Step 2: Relax those muscles and pay attention to how it feels to relax.

A review of the research on PMR was published in 2023:[1]

  • Research that included over 3,400 participants in 46 studies from 16 countries was examined.
  • PMR was effective in reducing stress, anxiety, and depression.
  • PMR can be even more effective when combined with other interventions, like nature sounds, music therapy, and deep breathing, to name a few.

To practice PMR:

  • Sit or lay down in a comfortable position.
  • Starting with your feet, tense your muscles as you inhale for a count of 5.
    • Pay attention to how it feels when these muscles are tense.
    • Be sure you don’t overdo it, though. A little tension works!
  • Relax those same muscles as you exhale for a count of 5.
    • Relax the muscles slowly as you count.
    • Pay attention to how it feels to let go of tension in these muscles.
  • Take another breath while you maintain relaxed muscles.
    • Continue to pay attention to these specific muscles.
    • Relax them even further if possible.
  • Move up your body, repeating the steps for each muscle group: feet, calves, thighs, glutes, abdomen, back, arms, hands, head.

PMR variations:

  • Tense the same muscle group multiple times in a row.
  • Vary the level of tension from heavy, to moderate, to light.
  • If any muscle groups are painful or uncomfortable, skip them!
  • Say “Relax” as you exhale to cue your body and mind.
  • Focus on larger groups of muscles by tensing the whole right side of the body and then the whole left side.
  • Break up a group of muscles into an individualized focus, like the biceps, triceps, forearm instead of the entire arm.
  • If you have a lot of muscle pain and tension, skip the first part and simply focus on relaxing different muscle groups without tensing them first.

Helpful Links

Check out this recent literature review!

Full instructions from the VA Whole Health Library can be accessed here.

Small Changes, Big Transformation

Progressive Muscle Relaxation is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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[1] Muhammad Khir, S., Wan Mohd Yunus, W. M. A., Mahmud, N., Wang, R., Panatik, S. A., Mohd Sukor, M. S., & Nordin, N. A. (2024). Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychology Research and Behavior Management, 345-365.