Progressive Muscle Relaxation: Releasing Tension You Didn't Know You Were Holding

Stress and anxiety often show up in the body before we consciously notice them — tight shoulders, a clenched jaw, a stomach in knots. Progressive Muscle Relaxation (PMR) works by deliberately tensing, then releasing, each muscle group in turn, so you learn the difference between tension and relaxation, and can let go of it more easily.

How to try it

Find a quiet, comfortable place to sit or lie down. Working through each area for about 5 seconds of gentle tension, followed by 10–15 seconds of release:

1. Hands and arms — clench your fists, then relax them.
2. Shoulders — raise them up toward your ears, then let them drop.
3. Face and jaw — scrunch your face gently, then soften it.
4. Stomach — tighten your core, then release.
5. Legs and feet — curl your toes, then let them go.

Notice the contrast each time — that feeling of release is the goal. You don't need to do every muscle group; even doing this for your shoulders and jaw alone, where many people hold the most tension, can help.

Try this: Combine it with slow breathing — tense as you breathe in, release as you breathe out.

When it helps most

PMR is especially useful before sleep, or after a stressful event when your body is still "on alert" even though the stressful moment has passed.