Progressive Muscle Relaxation
Systematically tense and relax major muscle groups to reduce physical stress and support sleep.
Dosage & Timing
Evidence Strength
4/5 — StrongMeta-analytic evidence supports PMR for stress, anxiety, and depression symptoms.
Overview
Systematically tense and relax major muscle groups to reduce physical stress and support sleep.
How To Do It
Step 1
Lie down or sit comfortably.
Step 2
Tense one muscle group for 5 seconds.
Step 3
Release for 10-20 seconds and notice the contrast.
Step 4
Move from feet to face without rushing.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Efficacy of Progressive Muscle Relaxation in Adults↗
Progressive muscle relaxation reduced stress, anxiety, and depression in adults.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Acute muscle injury
- ⚠Pain flares triggered by tensing muscles
Measurable Outcomes
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