Jacobson’s relaxation technique is commonly called progressive muscle relaxation, or PMR. You may also see the abbreviation JPMR. It involves gently tightening a group of muscles, releasing the effort, and noticing the difference. The aim is to recognise tension and practise letting it ease.
PMR is a relaxation skill, not a cure for anxiety, sleep problems or another health condition. It can be one part of looking after yourself or a broader care plan. Feeling calmer during an exercise does not, by itself, show that an underlying problem has been treated.
Before you begin
If you have an injury, ongoing pain or muscle spasms, ask your healthcare professional whether this exercise is suitable. Do not tense an injured or painful area. You can also discuss a version that focuses on softening muscles without tightening them first.
Stop if the exercise causes pain, cramping or distress. Relaxation exercises do not feel comfortable for everyone. Some people notice more anxiety or unwanted thoughts when they focus inward. You do not need to push through that response or finish the sequence.
A gentle way to try PMR
Choose a quiet place and sit or lie in a comfortable position. Do not practise while driving or using machinery. Keep breathing naturally throughout. Do not hold your breath or force large breaths. This is a short introduction, not a requirement to work through every muscle.
- Start with your hands. If comfortable, lightly close them into fists. Use gentle effort, not your strongest squeeze.
- Notice the tension briefly. Hold for no more than five seconds. Release sooner if anything feels uncomfortable.
- Let your hands soften. Rest and notice whether they feel different. There is no need to force a relaxed sensation.
- Try another comfortable area. For example, gently raise your shoulders, then let them settle. Keep the effort small.
- Finish at your own pace. Rest quietly before returning to your activity. Stop earlier whenever you need to.
You can follow a guided recording if spoken instructions help. The Royal Brompton and Harefield resource below includes a progressive muscle relaxation recording. Use guidance as a support, and skip any movement that does not suit your body.
How should you practise?
Try learning the exercise when you are relatively calm, rather than saving it only for a stressful moment. Choose a time when interruptions are unlikely. Familiarity can make the steps easier to follow, but relaxation is not a performance target.
A useful personal note is simply whether the practice felt comfortable and whether you want to try it again. Avoid judging success by completing more muscle groups or increasing the force. More effort is not the goal.
Common questions
What if tightening muscles is uncomfortable?
A relaxation-only version lets you attend to each area and imagine it softening, without first creating tension. Ask your clinician for advice if pain or other symptoms make you unsure.
Will PMR work immediately?
Do not expect a guaranteed result after one session or a fixed number of weeks. Responses differ. If the exercise is unhelpful, discuss another approach rather than treating that as failure.
Can PMR replace treatment?
No. Persistent or severe symptoms need assessment. Discuss relaxation practices with your healthcare professional alongside any existing treatment. You can read about therapy or psychiatry to explore possible next steps.
If you are unsafe or need immediate help, use our crisis support guidance. A relaxation exercise or routine WhatsApp enquiry is not emergency care.