Progressive muscle relaxation: a gentle, practical method

The technique was described in the 1930s by American physician Edmund Jacobson. In a 2021 trial with 60 students, 20 minutes of progressive muscle relaxation guided by a recording increased the feeling of relaxation, similar to deep breathing or guided imagery, compared with a control group.

A 2024 systematic review pooled 46 publications and more than 3,400 adults. It concludes that the method reduces stress, anxiety and depressive symptoms, with a clearer effect when combined with other interventions. The studies were, however, of variable quality and conducted in very different settings.

For depression, a 2008 Cochrane review of several relaxation techniques found that they reduced symptoms compared with no treatment, but less than psychotherapies such as cognitive behavioral therapy.

Choose a place where you can sit or lie down for a few minutes. Avoid practicing right before driving or during a task that requires quick reactions. Your back can be supported and your legs slightly bent. Close your eyes only if that feels right to you.

Before starting, do a quick check-in: jaw, shoulders, hands, forehead. This observation serves as a point of comparison, not a grade.

For each area, tense lightly for about five seconds, then release and stay with the sensation for 10 to 20 seconds. Don't hold your breath, and never aim for maximum contraction.

1. 01Feet and calves. Curl your toes slightly, release. Gently push your feet downward, without triggering a cramp.
2. 02Thighs and glutes. Tense moderately, then let your legs grow heavy.
3. 03Stomach. A small contraction is enough; keep breathing.
4. 04Hands and forearms. Close your fists without crushing them, then open slowly.
5. 05Shoulders. Raise them a few millimeters, then let them drop back down.
6. 06Jaw and face. Bring your teeth together without clenching, release; wrinkle your forehead very slightly, release.

For the neck and back, simply notice the points of contact without tensing. If an area is sensitive, skip it.

Don't judge the session by a dramatic sense of relaxation. Note a simple change: easier breathing, lower shoulders, or nothing in particular. A neutral session is information too. To make it a habit, attach it to a moment that already exists: after closing the laptop, before reading in bed, or during a break.

The method combines well with other tools, such as slow breathing for everyday stress or a screen-free evening routine.

According to the NCCIH, the US agency devoted to complementary medicine, relaxation techniques are generally safe for healthy people. Some people, however, report increased anxiety, intrusive thoughts, or a fear of losing control. Rare cases of worsening have been described in people with epilepsy, certain psychiatric conditions, or a history of trauma.

Don't tense an injured, recently operated on, or painful area. Stop if you feel sharp pain, a persistent cramp, shortness of breath, or growing discomfort. If closing your eyes increases worry, keep them open.