Progressive Muscle Relaxation

A practice card

Tensing each muscle group hard for a few seconds, then letting go completely, so you feel the difference between tension and release.

When

When you're tense all over and want a physical way to release it, not just a mental one.

How

Move through each part in turn. Tense that muscle firmly for about five seconds, not so hard it hurts, then release all at once and notice the difference. Skip any area that's injured or painful; just breathe through that step instead.

tense hard, then let go

1 of 6

Hands and forearms

Make a tight fist, hold it, then let your hands go loose and open.

2 of 6

Upper arms

Bend your elbows and tense your biceps, then let your arms drop.

3 of 6

Shoulders

Lift your shoulders toward your ears, hold, then let them fall.

4 of 6

Face

Scrunch your whole face tight, eyes, jaw, forehead, then let it go smooth.

5 of 6

Chest and stomach

Tighten your stomach and chest, hold the tension, then release with a long exhale.

6 of 6

Legs and feet

Tense your thighs, calves and feet together, hold, then let them go loose.

Why it works

Deliberately tensing a muscle and then releasing it creates a bigger contrast than trying to relax from a resting state — many people find that contrast easier to feel and to let go of. The skipped areas matter: don't tense anything already hurt.

Tense, then let it all go.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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