What is Progressive Muscle Relaxation?
Progressive Muscle Relaxation (PMR) is a systematic somatic technique in which practitioners sequentially tense and then release specific muscle groups throughout the body to achieve deep physical relaxation and reduce mental tension. The method involves systematically tensing and relaxing different muscle groups in the body to achieve a state of deep relaxation and reduce physical tension. It was based on the theory that physical relaxation can promote mental relaxation, with the discovery that you can relax a muscle by tensing and then releasing it, and doing so can also relax the mind. The practice trains awareness of the physiological distinction between tension and relaxation, providing practitioners with a tangible tool for managing stress-related conditions.
Origins & Lineage
Progressive muscle relaxation was initially developed by American physician Edmund Jacobson, who first presented the technique at Harvard University in 1908. Born in Chicago on April 22, 1888, Jacobson demonstrated exceptional intellectual prowess from an early age, completing his Bachelor of Science degree at Northwestern University in just two years by 1908. Although in 1915, Jacobson began using relaxation in the treatment of patients with tension disorders, it was not until 1924, with the publication of “The Technic of Progressive Relaxation” that he specifically described his didactic approach. In 1929, Jacobson published the book Progressive Relaxation, which included a detailed procedure for removing tension in the muscles. In his 1934 book, You Must Relax: A Practical Method of Reducing the Strains of Modern Living, Jacobson noted the potential applications of his technique.
The initial progressive muscle relaxation technique that Jacobson developed required weekly instruction and daily practice. Joseph Wolpe built upon Jacobsen’s work and integrated relaxation techniques into his program of systemic desensitization, with Wolpe’s insight that fear responses could be counterconditioned: evoking an incompatible response while simultaneously presenting a feared stimulus could eliminate a fear reaction (Wolpe, 1958). Wolpe adapted it for use with systematic desensitization in 1948 and Bernstein and Borkovec in 1973 studied adjustments to the technique to fit cognitive behavioral stress management. Bernstein, D. A., & Borkovec, T. D. (1973) published Progressive relaxation training: A manual for the helping professions from Champaign, Illinois: Research Press. This shortened version became the standard form used in contemporary clinical practice.
How It’s Practiced
PMR is a two-step relaxation practice to reduce stress and build awareness of sensations of tension and deep relaxation in various muscle groups. The first step in this practice is to create tension in specific muscle groups and begin to notice what tension feels like in this body part. The second step is to then release this muscle tension and begin to notice what a relaxed muscle feels like as the tension drains away. Breathe in, and tense the first muscle group for 4 to 10 seconds, tensing the muscle group hard but not to the point of pain or cramping. While inhaling, contract one muscle group for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group, giving yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group.
Practitioners typically work through the body systematically—either from feet to head or head to feet—addressing major muscle groups: feet, calves, thighs, abdomen, chest, back, hands, arms, shoulders, neck, jaw, eyes, and forehead. Dr. Jacobson published Progressive Relaxation in 1938, detailing this method of relaxation involving alternately tensing and relaxing 14 different muscle groups. Sessions usually last 10 to 20 minutes and are practiced in a quiet, comfortable environment while seated or lying down.
Progressive Muscle Relaxation Today
Contemporary practitioners encounter PMR primarily through clinical healthcare settings, mental health treatment, recordings, and wellness applications. PMR was originally used to treat symptoms of anxiety, but more recently it has been found to be effective for treating tension headaches, migraines, temporomandibular joint disorder (TMJ), neck pain, insomnia, bipolar disorder, anxiety, backaches, and high blood pressure. Based on the outcome measures, overall, PMR has been demonstrated to be beneficial in reducing stress, anxiety, and depression in adults. The technique is taught by psychologists, behavioral health specialists, physical therapists, and integrative medicine practitioners. Guided audio recordings and mobile applications have made self-directed practice widely accessible. Once this practice is learned, an abbreviated version can be practiced by creating tension in certain muscle groups—for example, a shorthand method might include tensing only hands and arms or just the forehead, eyes and jaw. It is possible to become so proficient at PMR that it is only necessary to focus on one muscle group to produce these results.
Common Misconceptions
PMR is not meditation, though both reduce stress. PMR is an active, physical technique requiring deliberate muscle engagement, whereas meditation typically cultivates mental stillness without physical exertion. Jacobson believed that rest and relaxation were different concepts. He explained that people can be tense when they are resting, but they cannot be tense when they are relaxed. PMR is not hypnosis; practitioners remain fully conscious and in control throughout the practice. The technique does not “cure” chronic conditions but serves as an adjunct intervention for symptom management. If you find yourself to be very tense already, actively tensing your muscles will not be a helpful practice to deeply relax. If this is the case, you might try passive progressive relaxation instead. Finally, PMR is not a quick fix—benefits accumulate with consistent practice over weeks rather than minutes.
How to Begin
Begin by consulting Jacobson’s foundational texts (Progressive Relaxation, 1929, or You Must Relax, 1934) or the standardized clinical manual by Bernstein and Borkovec (Progressive Relaxation Training: A Manual for the Helping Professions, 1973). For guided practice, the U.S. Department of Veterans Affairs Whole Health Library offers free downloadable PMR instructions and audio guides. Many medical centers, university counseling services, and behavioral health clinics offer in-person instruction. PMR is an easy technique to do at home. You don’t need any special equipment or gear. All you need is focus, attention, and a quiet spot where you won’t be distracted. Mobile applications such as Calm, Headspace, and The Mindfulness App include structured PMR sessions. Begin with 10-minute sessions and gradually extend duration as proficiency develops. Individuals with musculoskeletal injuries, chronic pain conditions, or cardiovascular issues should consult a healthcare provider before beginning practice.