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Progressive muscle relaxation: a simple technique for anxiety

Updated Six Habits Editorial Team
The short answerProgressive muscle relaxation is a technique in which you tense and then relax muscle groups in sequence. A meta-analysis of a decade of studies found that relaxation training produces moderate to large reductions in anxiety. The technique is simple, safe and especially helpful before bed.

Key points

What the technique is

Developed by Edmund Jacobson in the 1920s, progressive muscle relaxation teaches you to notice the difference between tension and relaxation. By deliberately tensing a muscle group and then letting go, you learn to release tension you may not notice.

What the research shows

A meta-analysis of 27 studies published over a decade found that relaxation training, including progressive muscle relaxation, had a medium-to-large effect on anxiety (Manzoni et al., 2008). Breathing practices offer similar, complementary benefits (Fincham et al., 2023), and relaxation training is a component of CBT for insomnia (Trauer et al., 2015).

How to do it (10 to 15 minutes)

Sit or lie down comfortably. For each muscle group, tense for about 5 seconds, then release and notice the relaxation for 10 to 20 seconds:

  1. Hands: make fists.
  2. Arms: bend your elbows and tense your biceps.
  3. Shoulders: lift them toward your ears.
  4. Face: scrunch your eyes and forehead.
  5. Jaw: clench gently.
  6. Stomach: tighten your abs.
  7. Thighs: press your knees together.
  8. Calves and feet: point your toes, then pull them back.

Finish with a few slow breaths, noticing your whole body relaxed.

Frequently asked questions

How often should I practice?

Daily practice for a few weeks helps you learn to relax faster; later, a shortened version can be used anywhere.

Is there a guided version?

Many free guided recordings are available, including from university health services and the VA.

Sources

  1. Manzoni et al. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry 8(1). doi:10.1186/1471-244X-8-41
  2. Fincham et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports 13(1). doi:10.1038/s41598-022-27247-y
  3. Trauer et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia. Annals of Internal Medicine 163(3):191-204. doi:10.7326/M14-2841

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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