---
title: "Progressive Muscle Relaxation: Steps and Benefits"
description: "Progressive muscle relaxation means tensing one muscle group for 5 to 10 seconds, then letting go for 20 to 30. A full round takes about 10 to 20 minutes."
url: https://shimmr.app/learn/progressive-muscle-relaxation/
---

- [Learn](https://shimmr.app/learn/)

- [Relaxation](https://shimmr.app/learn/relaxation/)

# Progressive muscle relaxation: the steps, how long it takes, and what it does

Progressive muscle relaxation means tensing one muscle group for 5 to 10 seconds, then letting go for 20 to 30. A full round takes about 10 to 20 minutes.

The Shimmr team

Published Oct 31, 2026

4 min read

- **What it is:** progressive muscle relaxation (PMR) is a technique where you tense one muscle group at a time, then let it go and notice the difference, working slowly through the body.
- **Where it comes from:** the American physician Edmund Jacobson developed it and described it in his 1929 book Progressive Relaxation, which is why it is also called the Jacobson method.
- **How long:** tense each group for 5 to 10 seconds and relax for 20 to 30 seconds; a full round of the body takes about 10 to 20 minutes.
- **Evidence:** a 2026 meta-analysis of 31 randomised trials with 2,277 people found that PMR improved sleep quality and reduced anxiety, though results varied a lot between studies.
- **Safety:** tense firmly but never to the point of pain, and skip any area that is injured or sore.

Hear it

Progressive muscle relaxation is a simple way to relax your body on purpose: you tense one muscle group for 5 to 10 seconds, then let it go and notice how it feels for 20 to 30 seconds. You work through the body one part at a time, and a full round takes about 10 to 20 minutes. Here are the steps, how long it takes, and what the research says about sleep and stress.

## What is progressive muscle relaxation?

Progressive muscle relaxation (PMR) is a technique that trains you to notice tension and release it. The American physician Edmund Jacobson developed it and described it in his 1929 book Progressive Relaxation, so it is often called the Jacobson method.

The idea is easy to feel. After a muscle has been tight for a few seconds, letting go makes the release much more obvious. With practice, you learn to spot tension in your shoulders, jaw or hands during the day and let it go without tensing first. Most people today use a shorter version than Jacobson’s original.

## How do you do progressive muscle relaxation?

Tense one group of muscles, hold, then release and rest. Sit in a comfortable chair or lie on your back, close your eyes, and take a few slow breaths. Then work through the body in this order:

1. **Feet:** curl your toes and press them down.
2. **Calves:** pull your toes up toward your shins.
3. **Thighs:** squeeze your thigh muscles and press your knees together.
4. **Bottom and belly:** squeeze your buttocks, then pull your belly in.
5. **Hands and arms:** make tight fists and bend your elbows to tense your arms.
6. **Shoulders:** lift them up toward your ears.
7. **Face:** scrunch your eyes, wrinkle your nose and press your lips together.

For each group, breathe in as you tense for 5 to 10 seconds, at about three quarters of your full strength. Then breathe out and let go all at once. Rest for 20 to 30 seconds and notice the warmth or heaviness that follows. Do each group twice before you move on.

## How long does progressive muscle relaxation take?

A full round takes about 10 to 20 minutes. That is roughly the length used in research: in a [2021 study](https://doi.org/10.1155/2021/5924040), 60 students did 20 minutes of PMR from a recorded audio guide.

| Version | Muscle groups | Time |
| --- | --- | --- |
| Full | Feet to face, as above | 10 to 20 min |
| Short | Hands, shoulders, face | About 5 min |
| Quick reset | Shoulders only, 3 times | About 2 min |

Practise the full version once a day for a week or two. Once you know how release feels, the short versions work better in a stressful moment.

## Does progressive muscle relaxation help you sleep?

Studies suggest it can improve sleep quality, though the evidence has limits. A [2026 meta-analysis in the Journal of Psychosomatic Research](https://doi.org/10.1016/j.jpsychores.2026.112563) pooled 31 randomised trials with 2,277 patients. PMR improved sleep quality and reduced anxiety compared with control groups. A [second 2026 meta-analysis](https://doi.org/10.3389/fpubh.2026.1906525) of 14 studies with 957 adults also found better sleep quality, with a clear benefit in adults under 55 and no clear benefit in those 55 and older.

Two honest caveats. The results varied a lot from trial to trial, and many studies were in people with illnesses, such as cancer patients, not healthy sleepers. So PMR is a good, low-risk thing to try, not a guaranteed fix. If you sleep badly most nights for more than a few weeks, talk to a doctor. For more ideas, see our guide on [how to fall asleep fast](https://shimmr.app/learn/how-to-fall-asleep-fast/).

## Can you do progressive muscle relaxation in bed?

Yes. Lying in bed is one of the best places for it, and falling asleep before you reach your face is a good sign, not a mistake. Working through the body also gives a busy mind a steady task, which helps when [racing thoughts at night](https://shimmr.app/learn/racing-thoughts-at-night/) keep you awake.

If you want to stay awake, for example in a break during the day, sit up and open your eyes slowly at the end. Similar body-based rest is used in [yoga nidra and NSDR](https://shimmr.app/learn/nsdr/), where a voice guides your attention through the body without any tensing.

## Is progressive muscle relaxation safe?

For most people, yes. In the 2021 study, PMR raised feelings of relaxation and moved the body’s signals toward rest straight after the session. A few simple rules keep it comfortable:

- Tense firmly, but stop well before pain or cramp.
- Skip or go gently on any area that is injured, sore or recently operated on.
- Keep breathing; do not hold your breath while you tense.
- If you have a heart condition, high blood pressure or a muscle or joint problem, ask your doctor first.

A slow sound in the background can make it easier to keep going. In Shimmr, Journeys guide you through weight, breath and sound, close to a body-based relaxation. If you prefer to lead yourself, play the Tense → At Ease Shift or Awake → Asleep in bed, and set the sleep timer so the sound fades out after you drift off.

In the app

Tense → At Ease · 15 min

A Shift that glides from Beta down to Theta, a slow, steady soundtrack to work through your body with.

## Common questions

**How do you do progressive muscle relaxation?**

Tense one muscle group, such as your hands, for 5 to 10 seconds, then let it go all at once and notice the change for 20 to 30 seconds. Move through the body in order, from your feet up to your face or the other way round.

**How long does progressive muscle relaxation take?**

A full round of the body takes about 10 to 20 minutes. A short version with just a few groups, such as hands, shoulders and face, takes about 5 minutes.

**Does progressive muscle relaxation help you sleep?**

Studies suggest it can. Two 2026 meta-analyses found that PMR improved sleep quality, although many of the trials were in patient groups and the results varied a lot.

**Can I do progressive muscle relaxation in bed?**

Yes. Lying in bed is a good place for it, and falling asleep partway through is fine. Doing it at quieter times of day first helps you learn it.

**What is the Jacobson method?**

It is another name for progressive muscle relaxation, after Edmund Jacobson, the physician who developed it and described it in 1929. Most people today use a shorter version of his original method.

Keep reading

- [Meditation NSDR (non sleep deep rest): what it is, how it compares to yoga nidra and how to do it](https://shimmr.app/learn/nsdr/)

- [Sleep How to fall asleep fast, including the military method](https://shimmr.app/learn/how-to-fall-asleep-fast/)

- [Sleep How to stop racing thoughts at night: 6 things that help you fall asleep](https://shimmr.app/learn/racing-thoughts-at-night/)

This article is for general information and is not medical advice. Binaural beats are not a treatment for insomnia or any other condition.