Progressive muscle relaxation (PMR) teaches you to notice and release physical tension.
It is part of applied relaxation, a recommended therapy for generalised anxiety.
Key concepts
- Tense each muscle group for 5 seconds, release for 15–20 seconds
- Daily practice for 2–3 weeks builds the skill
- Later you can relax quickly without tensing first
Symptoms and signs
- Tight shoulders, jaw or neck
- Tension headaches
- Restlessness and difficulty sleeping
Causes
- Ongoing stress keeps muscles on guard
- Anxiety disorders
- Long hours at a desk or phone
Risk factors
- Work or exam pressure
- Chronic pain
- Poor posture and inactivity
Evidence-based management
- Start with hands and arms, then face, shoulders, stomach, legs, feet
- Breathe slowly and notice the difference between tension and relaxation
- Practise at a set time, such as before bed
- Skip or go gently on painful or injured areas
When to seek professional help
- You can book a consultation to discuss whether therapy suits your situation
- Anxiety not improving with relaxation
- Physical symptoms that need medical checking
Frequently asked questions
Can PMR help panic attacks?
It lowers overall tension; panic disorder is best treated with CBT, which may include relaxation.
Is PMR safe for everyone?
Generally yes; people with injuries or pain should tense gently or skip those areas.
Medical references
Guidelines and official sources used for this article.
- Generalised anxiety disorder and panic disorder in adults: management (CG113). NICE, UK, 2011.
- LIVE LIFE: an implementation guide for suicide prevention in countries. World Health Organization, 2021.
- Author
- Dr. Kuldeep Budania, MBBS, MD Psychiatry
- Medical reviewer
- Dr. Kuldeep Budania, MD Psychiatry
- Last reviewed
This article is for general information and is not a substitute for personal medical advice.
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