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Calm the stress · Lesson 3 of 12

Progressive Muscle Relaxation: Tense, Release, Notice

Learn progressive muscle relaxation step by step: tense one area, release it, and notice the difference as you work through your body.

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THE WRITTEN LESSONFollow along at your pace

Progressive muscle relaxation is a simple way to notice tension in your body and let it go, one area at a time. In this lesson you learn the steps, the order to follow and how to shorten the routine as you get better at it. This course is general information, not medical advice.

The idea

The idea is simple. You tense one group of muscles for a few seconds, then release it all at once, and notice the difference. Then you move on to the next area. Over time, the skill is spotting tension early and dropping it.

Three steps joined by dashed arrows: a clenched fist labeled Tense a few seconds, an open hand labeled Release all at once, and an eye labeled Notice the difference. A note below reads Spot tension early, then drop it.(opens the full-size picture)
Tense, release, notice: the three steps of every round.

Get ready

Find somewhere quiet and comfortable. Lie on your back, with a pillow under your knees if your lower back is sore, or sit in a supportive chair. Close your eyes if that feels okay.

A crescent moon labeled Somewhere quiet. A person lying on their back with a pillow under their knees, labeled Lie on your back, and an armchair labeled Or a supportive chair. A note says Eyes closed, if okay.(opens the full-size picture)
Lying down or sitting, whichever is comfortable.

Tense and release

Start with your right hand and arm. As you breathe in, make a fist and brace your forearm, firmly but without strain, for a few seconds. As you breathe out, let it go all at once. Then stay with that area for a moment, and notice how it feels. That noticing is the point of the exercise.

A body outline with the right arm highlighted. Beside it, a clenched fist with an upward arrow labeled Breathe in, and an open hand with a downward arrow labeled Breathe out. Notes read Firm, not straining and Stay and notice how it feels.(opens the full-size picture)
Fist on the in-breath, open hand on the out-breath.

Work through the body

Then work through the body: your left hand and arm, your right leg and foot, your left leg and foot, your stomach, chest, back, shoulders, neck, and finally your face. At the end, scan your body again, and let go of any leftover tension as you breathe out.

Skip anything that hurts

Leave out any area that hurts or is injured.

A body outline with every area highlighted in yellow, next to the order of areas: left hand and arm, right leg and foot, left leg and foot, stomach, chest, back, shoulders, neck and face. A red box says Skip anything that hurts, and a note says Scan again at the end.(opens the full-size picture)
The order of areas, with a final scan at the end.

Practise, then shorten

Practise most days. The first rounds can feel slow, and that is normal. Over the weeks, you can combine areas, going from many muscle groups down to a few, until you can relax without tensing first. Sessions in studies lasted from five to about thirty minutes, and recordings work well too.

Three body outlines with fewer and fewer yellow dots, labeled 16 groups, 7 groups and 4 groups, then a calm face labeled Relax without tensing. A phone with headphones says Recordings work too. Notes read Practise most days, Slow at first is normal, and Sessions: 5 to about 30 minutes.(opens the full-size picture)
From 16 muscle groups to 7, then 4, then none tensed.

Evidence and care

In studies, courses of practice, not a single round, eased anxiety, though the results varied. The method is generally safe, but if a round leaves you more on edge, stop, open your eyes and do something ordinary. If you are pregnant, or have a heart condition or other long-term illness, ask your doctor first.

Two bars for anxiety, a tall gray one at Start and a shorter green one after Weeks of practice, labeled Eased, with a note Results varied. Two cards: a red-outlined worried face saying More on edge? Stop, open your eyes, do something ordinary, and a doctor saying Pregnant, or a long-term illness? Ask your doctor first.(opens the full-size picture)
Weeks of practice helped in studies, but results varied.

YOUR TURN

Read more

Read the full lesson script

In this lesson, you'll learn progressive muscle relaxation: a simple way to notice tension in your body and let it go, one area at a time.

The idea is simple. You tense one group of muscles for a few seconds, then release it all at once, and notice the difference. Then you move to the next area. Over time, the skill is spotting tension early, and dropping it.

Find somewhere quiet and comfortable. Lie on your back, with a pillow under your knees if your lower back is sore, or sit in a supportive chair. Close your eyes if that feels okay.

Start with your right hand and arm. As you breathe in, make a fist and brace your forearm, firmly but without strain, for a few seconds. As you breathe out, let it go all at once. Then stay with that area for a moment, and notice how it feels.

Then work through the body: your left hand and arm, your right leg and foot, your left leg and foot, your stomach, chest, back, shoulders, neck, and finally your face. Skip any area that hurts or is injured. At the end, scan your body again, and let go of any leftover tension as you breathe out.

Practise most days. The first rounds can feel slow, and that's normal. Over the weeks, you can combine areas, going from many muscle groups down to a few, until you can relax without tensing first. Sessions in studies lasted from five to about thirty minutes, and recordings work well too.

In studies, courses of practice, not a single round, eased anxiety, though the results varied. It's generally safe, but if a round leaves you more on edge, stop, open your eyes, and do something ordinary. If you're pregnant, or have a heart condition or other long-term illness, ask your doctor first.

So remember: tense, release, and notice. Skip anything that hurts. And practise most days, then shorten the round. Before the next lesson, do one full round tonight, lying down or in a chair. Next, you'll learn what burnout is, and what it isn't.