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Unwind · about 3 min

Progressive muscle relaxation (PMR)

Progressive muscle relaxation is a simple technique: you gently tense one group of muscles, then release it and notice the difference. Working through the body this way can help you let go of tension you didn't realise you were holding.

Start the guided routine

Step-by-step cards with a timer and an optional spoken voice.

How to do progressive muscle relaxation

Sit or lie somewhere comfortable. For each area below, tense the muscles gently for about five seconds (never to the point of pain), then release and relax for ten seconds or more, noticing how the area feels as it softens. Breathe normally throughout.

The full routine takes around five minutes. In the app it guides you step by step with a timer and an optional spoken voice.

When to use it

  • In bed, to help your body settle before sleep.
  • After a stressful day, when your shoulders and jaw feel tight.
  • Before something nerve-racking, to release built-up tension.

Take care

Skip any area that is injured, painful or recently operated on. If you have a condition affecting your muscles or joints, keep the tension very light, or simply notice and relax each area instead.

The 11 steps

  1. Hands

    Tense (5 seconds): Make tight fists with both hands. Squeeze and notice the tension.

    Release (10 seconds): Let your fingers uncurl. Feel warmth and heaviness flow in.

  2. Arms

    Tense (5 seconds): Bend your elbows and tense your upper arms, like showing off your muscles.

    Release (10 seconds): Drop your arms to rest. Notice the difference between tight and loose.

  3. Shoulders

    Tense (5 seconds): Lift your shoulders up towards your ears and hold.

    Release (12 seconds): Let them fall heavily. Feel the space open up around your neck.

  4. Forehead

    Tense (5 seconds): Raise your eyebrows high and wrinkle your forehead.

    Release (10 seconds): Let your brow smooth out, as if someone gently brushed it.

  5. Eyes & Cheeks

    Tense (5 seconds): Squeeze your eyes shut and scrunch your cheeks.

    Release (10 seconds): Let your face go soft. Eyelids light, cheeks loose.

  6. Jaw

    Tense (5 seconds): Gently press your teeth together and feel your jaw tighten.

    Release (12 seconds): Let your mouth fall slightly open. Your jaw hangs easy.

  7. Chest

    Tense (5 seconds): Take a deep breath in and hold it, feeling your chest expand.

    Release (12 seconds): Breathe out slowly. Feel your chest soften and settle.

  8. Stomach

    Tense (5 seconds): Pull your stomach in tightly towards your spine.

    Release (10 seconds): Release and let your belly be soft and round. Nothing to hold in.

  9. Legs

    Tense (5 seconds): Press your thighs together and tense the muscles in your legs.

    Release (10 seconds): Let go. Feel your legs sink heavily into the floor or chair.

  10. Feet

    Tense (5 seconds): Curl your toes downwards and tense your feet.

    Release (10 seconds): Uncurl your toes and let your feet rest completely.

  11. Whole Body

    Tense (5 seconds): Gently tense everything at once, from your face to your toes.

    Release (15 seconds): Release it all. Breathe slowly and enjoy how heavy and calm you feel.

Wind down further

Questions people ask

How long does progressive muscle relaxation take?

This routine takes about five minutes. You can repeat any step, or spend longer on the areas that feel tightest.

Can progressive muscle relaxation help with sleep?

Many people use it in bed as part of a wind-down routine, because it gives the mind something calm to focus on while the body relaxes.