Progressive muscle relaxation
Tense each muscle group, then let go. The classic evidence-backed unwind sequence from 1930s physiology that still outperforms most relaxation apps.
Why
Progressive muscle relaxation (PMR) cycles through the body's muscle groups — tense for a few seconds, release, notice the contrast. The deliberate tension makes the release tangible, which is why it works for people who "can't relax on command". It is a standard component of CBT for anxiety and insomnia, with a 2024 systematic review supporting effects on stress, anxiety, and depression.
The technique
- 1
Lie down or recline. Start at the feet: tense the muscles hard for ~5 seconds.
- 2
Release fully and rest in the contrast for 10–20 seconds.
- 3
Move up: calves, thighs, glutes, abdomen, hands, arms, shoulders, face.
- 4
Finish with three slow exhales; scan for any group still holding.
When to use it
Bedtime wind-down, or any time physical tension is the dominant stress signal.
Ideal for
Body-tension carriers: clenched jaw, raised shoulders, restless legs at bedtime.
Evidence
A 2024 systematic review (46 studies) supports PMR for stress and anxiety reduction in adults; in Toussaint 2021's head-to-head RCT, PMR matched guided imagery and deep breathing for psychological relaxation while showing an immediate physiological relaxation trend.