Lesson 1: Progressive Muscle Relaxation

What Is Progressive Muscle Relaxation (PMR)?

Progressive Muscle Relaxation teaches you how to relax your body through a two-step process:

1. Gently tensing specific muscles

2. Releasing that tension and noticing the feeling of relaxation

By practicing this regularly, you train your nervous system to shift out of “alert mode” and into a calmer, more grounded state. Over time, this makes it easier to relax when anxiety shows up in daily life, not just during practice sessions  .

Why PMR Helps With Anxiety

When you’re anxious, your body prepares as if there’s danger, even when there isn’t. Muscles tighten automatically, often without you noticing. PMR helps you:

• Lower overall tension and stress

• Reduce physical symptoms like headaches, stomach discomfort, and muscle pain

• Improve sleep and daytime calm

• Recognize early signs of anxiety in your body

• Respond sooner, before anxiety escalates   

Many people don’t realize what “relaxed” actually feels like until they practice PMR consistently. This skill helps rebuild that awareness.

Getting Ready to Practice

Before you begin, set yourself up for success:

• Choose a quiet space with minimal distractions (turn off TV, silence notifications, soften the lights).

• Get comfortable in a chair that supports your head and body. Wear loose clothing and remove your shoes.

• Timing matters: avoid practicing right after a heavy meal or after using alcohol or other intoxicants.

• Physical safety: if you have injuries or chronic pain, skip or modify muscle groups as needed and consult your clinician if unsure    .

Plan for about 10–15 minutes.

How to Do Progressive Muscle Relaxation

Step 1: Slow Your Breathing

Take a few slow, deep breaths. Let your body know it’s okay to pause.

Step 2: Tense the Muscle

Focus on one muscle group. Gently tighten it for about 5 seconds—enough to feel tension, not pain.

Step 3: Release and Relax

Let go all at once. Exhale. Stay relaxed for 10–15 seconds, noticing the contrast between tension and relaxation. You might quietly say a word like “relax” or “let go” as you release.

Step 4: Move On

Continue through the body, one muscle group at a time. When finished, sit quietly for a moment before returning to activity    .

Full PMR Muscle Sequence

Work through the body slowly. You can start at your hands or your feet, both are effective.

1. Right hand and forearm (make a fist)

2. Right upper arm (bend arm and “make a muscle”)

3. Left hand and forearm

4. Left upper arm

5. Forehead (raise eyebrows)

6. Eyes and cheeks (squeeze eyes shut)

7. Mouth and jaw (open wide, like a yawn)

8. Neck (gently pull head back slowly)

9. Shoulders (lift toward ears)

10. Shoulder blades and upper back (squeeze together)

11. Chest and stomach (deep breath, hold briefly and tense muscles)

12. Hips and buttocks (squeeze)

13. Right Upper leg (tense right thigh muscles)

14. Right calf (pull toes upward)

15. Right foot (curl toes downward)

16. Left Upper leg (tense left thigh muscles)

17. Left calf

18. Left foot   

How Often Should You Practice?

• Aim for once or twice daily when first learning

• Practice when you’re calm, not only when anxious

• With repetition, your body learns to relax faster and more easily

• This is a skill that gets stronger with consistency, not perfection