ClearBreathsWhat is the progressive muscle relaxation?
Progressive muscle relaxation (PMR) is a classic technique: you deliberately tense a muscle group for a few seconds, then release it and notice the wave of relaxation as it lets go. Working through the body teaches you what tension and ease actually feel like, so you can spot and drop tension during the day.
It’s especially good for winding down at night, easing a tense body, and quieting a mind that won’t switch off. This tool paces each step with a timer and a clear cue — tense now, release now — and pairs the releases with slow exhales so your whole system downshifts.
How to use it
- Lie down or sit comfortably somewhere you won’t be disturbed, and press Start.
- When prompted, tense the named muscle group firmly — but not to the point of cramp — for about 5 seconds.
- Release on the cue and let that area go completely for 10 seconds, breathing out slowly.
- Follow the tool down the body: feet, legs, stomach, hands, arms, shoulders, face.
- Finish by lying still for a few breaths, noticing how heavy and relaxed you feel.
Why people use it
- Releases physical tension from stress and long days at a desk
- A reliable wind-down that helps many people fall asleep
- Teaches you to notice and drop tension in real time
- Calms the mind by giving it the body to focus on
Want a plan built around your moment?
These free tools are a great start. For a breathing plan matched to your goal — sleep, calm, focus, or energy — with guided classes and a calm voice that paces every breath, try one guided breath first.
Try one guided breath first Free to start · no credit card before your first resetFrequently asked questions
What is progressive muscle relaxation?
PMR is a relaxation technique where you tense a muscle group for a few seconds and then release it, moving through the body one group at a time. The contrast between tension and release produces a deep, noticeable relaxation.
How long does progressive muscle relaxation take?
A full body sequence takes about 10–15 minutes, but even a short version focused on your shoulders, jaw and hands helps in a few minutes. This tool times each step so you can relax without watching the clock.
Is PMR good for sleep and anxiety?
Yes — it’s widely used for both. Releasing physical tension and slowing the breath calms the nervous system, which makes it easier to fall asleep and eases the bodily symptoms of anxiety.
How hard should I tense each muscle?
Firmly enough to clearly feel the tension — about three-quarters of full effort — but never so hard it hurts or cramps. If a muscle group is injured or painful, skip it and just focus on releasing it gently.
Can I do progressive muscle relaxation in bed?
Absolutely. Many people use it lying in bed as a wind-down — by the time you reach your face, you’re often ready to drift off. That’s a sign it’s working.