İhsan Eren®
TREN
Book a session
Health library

Look after yourself

Muscle relaxation: with a talking guide

Progressive muscle relaxation is a method developed by Edmund Jacobson in the 1930s: you tense a group of muscles for a few seconds, then let go and notice the difference. Research suggests it can help with stress, anxiety and insomnia. The timer below talks you through every step; you can follow it with your eyes closed.

Last updated: 10 October 2026

46 studiesA 2024 systematic review of muscle relaxation in adults; 3,402 people, 16 countries
27 trialsAn analysis of relaxation training for anxiety; a medium-to-large effect
5 + 10 secTense each muscle group for about 5 seconds, then relax for 10
6 minutesThe full 18-area version; the short version takes about 3 minutes

Let’s do it together

Talking muscle relaxation guide

Sit in a comfortable chair or lie down. Turn the sound on; the guide will name each area. Tense your muscles enough to feel the tension, not so much that it hurts.

Start when you’re ready

Sit or lie down somewhere comfortable; close your eyes if you like.

 6:00

Version

Relaxation time

If an area is painful or injured, do that step gently or simply focus on relaxing. Stop if you feel dizzy or get a cramp.

Step by step

Which area, and how to tense it?

Tense each area for about 5 seconds, then let go and notice the relaxation for 10 seconds. The order and instructions are taken from the guide of the Centre for Clinical Interventions (CCI), Government of Western Australia; the short version combines these areas.

Full version

  1. Right hand and forearm. Make a tight fist with your right hand.
  2. Right upper arm. Bend your right forearm up towards your shoulder and tighten your biceps.
  3. Left hand and forearm. Make a tight fist with your left hand.
  4. Left upper arm. Bend your left forearm up towards your shoulder and tighten your biceps.
  5. Forehead. Raise your eyebrows as high as they will go.
  6. Eyes and cheeks. Squeeze your eyes tightly shut.
  7. Mouth and jaw. Open your mouth wide, as if yawning.
  8. Neck. Facing forward, slowly tilt your head back as if looking at the ceiling. Don’t force it.
  9. Shoulders. Raise your shoulders towards your ears.
  10. Back. Squeeze your shoulder blades back together and push your chest forward.
  11. Chest and stomach. Take a deep breath, filling your chest and stomach with air.
  12. Buttocks. Squeeze your buttock muscles together.
  13. Right thigh. Tighten the muscles of your right thigh.
  14. Right calf. Slowly pull the toes of your right foot towards you. Go slowly to avoid a cramp.
  15. Right foot. Curl the toes of your right foot downwards.
  16. Left thigh. Tighten the muscles of your left thigh.
  17. Left calf. Slowly pull the toes of your left foot towards you. Go slowly to avoid a cramp.
  18. Left foot. Curl the toes of your left foot downwards.

Short version

  1. Hands and arms. Make fists with both hands and bend your forearms up towards your shoulders.
  2. Face. Raise your eyebrows, squeeze your eyes shut and clench your teeth gently.
  3. Neck and shoulders. Raise your shoulders towards your ears.
  4. Back and chest. Squeeze your shoulder blades back and take a deep breath.
  5. Stomach and buttocks. Tighten your stomach and buttock muscles together.
  6. Legs. Tighten your thighs and slowly pull your toes towards you.
  7. Feet. Curl your toes downwards.

What did the research find?

A systematic review published in 2024 looked at 46 studies from 16 countries; most participants were adults without a diagnosed illness, such as nurses, students, carers, older people and workers.

  • Of the studies, 24 showed a reduction in stress, 21 in anxiety and 11 in symptoms of depression; some studies found no difference.
  • Sessions lasted from 5 to 28 minutes; session length and frequency did not clearly change the results.
  • Muscle relaxation had a clearer effect when combined with other methods.
  • In an analysis of 27 studies of relaxation training for anxiety, the effect was medium to large; longer programmes and those practised at home were more effective.
  • The American Academy of Sleep Medicine gives a conditional recommendation for relaxation techniques in chronic insomnia.

Tips

1

Choose a calm moment

Don’t do it straight after a heavy meal or alcohol. Silence your phone’s notifications for a little while.

2

Tense without pain

Feeling the tension is enough. Be especially slow and careful with the neck and calves; the calves can cramp.

3

Notice the difference

The real skill is noticing the relaxation the moment you let go. Over time, you will catch the moments when you are tense earlier.

4

Practise regularly

While you are learning, do it every day, for example before bed. Once you are used to it, use the short version during the day at tense moments.

For a method that focuses on the breath, see the 5-minute cyclic sighing breath; for your sleep, see For a good night’s sleep; and to keep track of your mood, see Check your mood.

Frequently asked questions

Does it help me fall asleep?

The American Academy of Sleep Medicine guideline lists relaxation techniques among the treatments that can be used on their own for chronic insomnia (a conditional recommendation). You can do it in the evening before bed or in bed. For long-standing insomnia, the most strongly recommended treatment is cognitive behavioural therapy for insomnia.

How often should I do it?

In the studies reviewed, practice ranged from every day to a few days a week. In the analysis of relaxation training for anxiety, programmes with regular practice at home were more effective. While you are learning, try to do it every day; over time you can also use the short version during the day.

I have a painful or injured area; can I still do it?

Skip that area or tense it only very lightly. If you have an injury or a condition that causes muscle pain, talk to your doctor before you start. Tense your muscles enough to feel the tension, not so much that it hurts.

How is it different from breathing exercises?

Breathing exercises focus on breathing in and out, while muscle relaxation focuses on tensing and releasing the muscles. In the studies reviewed, muscle relaxation had a clearer effect when combined with other methods, so you can try the two together.

Getting support matters: if anxiety, low mood or sleep problems that have lasted for weeks do not improve with relaxation exercises, see a doctor or a mental health professional. If you have thoughts of harming yourself, call 112.

Sources

  1. Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, et al. Efficacy of progressive muscle relaxation in adults for stress, anxiety, and depression: a systematic review. Psychol Res Behav Manag. 2024;17:345–365.
  2. Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41.
  3. Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021;17(2):255–262. Summary: AJMC, New AASM guidelines support behavioral, psychological treatments for insomnia, 5 January 2021.
  4. Centre for Clinical Interventions (Government of Western Australia). Progressive muscle relaxation. Information sheet.
  5. University College London Hospitals NHS Foundation Trust. Relaxation techniques. Last updated 29 May 2024.
  6. Anxiety Canada. How to do progressive muscle relaxation. HeretoHelp.

More from the health library

Look after yourselfThe 5-minute cyclic sighing breath Look after yourselfFor a good night's sleep Health libraryAll topics HomeHome physiotherapy service
Book a session on WhatsApp