Progressive Muscle Relaxation (PMR): A Simple Way to Release Tension and Calm the Nervous System
When we’re stressed, overwhelmed, anxious, or overstimulated, our bodies tend to hold onto tension — sometimes without us realizing it. Progressive Muscle Relaxation (PMR) is a simple, evidence-based practice that helps release that tension and signal safety to the nervous system.
This technique is especially supportive for neurodivergent adults, individuals with chronic stress patterns, and anyone navigating high executive-function demands. It provides a structured, predictable way to reconnect with the body and activate calm.
Why PMR Helps
PMR works by intentionally tightening and releasing different muscle groups. This contrast — contraction followed by release — helps the brain recalibrate what “relaxed” feels like. Each release activates the parasympathetic nervous system (the calming branch), telling the body it can shift out of fight-or-flight.
As the body relaxes, the mind follows. Many people notice reduced anxiety, deeper breathing, and increased clarity after just a few rounds.
How to Practice Progressive Muscle Relaxation
Get comfortable sitting or lying down.
Move through the body one area at a time: hands, arms, shoulders, face, chest, stomach, legs, and feet.
For each area:
Gently tighten for 5 seconds
Fully release for 5–10 seconds
Let the breath deepen naturally as you go.
Repeat until you feel a noticeable softening or grounding sensation.
If tightening causes discomfort: skip it and focus entirely on the release phase. Imagining the muscles softening can create the same effect.
For neurodivergent accessibility:
Shorten the timing
Add gentle shakiness between areas
Focus only on 2–3 areas if the full sequence feels overwhelming
How to Know If It’s Working
You may notice:
warmth spreading through your body
shoulders lowering
breath easing
tension melting from your jaw or face
a sense of heaviness or grounding
thoughts slowing down
less urgency or pressure inside
These are signs your nervous system is shifting toward regulation.
When to Use PMR in Your Work + Life
PMR is especially helpful:
during periods of overwhelm
when physical tension is impacting focus or mood
to transition between stressful tasks or environments
before sleep
after sensory overload
when anxiety shows up as clenching, bracing, or tightness
Created in the 1920’s by Edmund Jacobson, this technique aids in creating a “reset” for both body and mind — supporting focus, emotional regulation, and sustainable work participation.
About This Content
This article is part of the Work + Life Therapy Skills Library at WorkLife Wellness Lab. Our approach integrates behavioral health and wellness concepts, neurocognitive strategies, and executive-function–supported intervention to help neurodivergent and work-stressed adults build sustainable work and life participation. This skill contained in this article is provided for educational and wellness purposes and is not a substitute for mental health treatment, medical care, or individualized clinical recommendations. Results vary from person to person. If you are experiencing significant distress, please reach out to a qualified professional.
