Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a psychotherapeutic technique aimed at achieving deep relaxation through systematic tension and release of muscle groups, helping reduce anxiety and stress.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Progressive relaxation training originated in the 1930’s as a treatment for tension and anxiety. Edmund Jacobsen developed a systematic and lengthy program of relaxation training which involved training clients to systematically tense and release muscle groups and to attend to the resulting feelings of relaxation (Jacobsen, 1934, 1938, 1964). Joseph Wolpe built upon Jacobsen’s work and integrated relaxation techniques into his program of systemic desensitization. Wolpe’s insight was that fear responses could be counterconditioned: evoking an incompatible response while simultaneously presenting a feared stimulus could eliminate a fear reaction (Wolpe, 1958). Wolpe significantly shortened the Jacobsonian relaxation training program, as well as integrating it within a theory of conditioning for the treatment of anxiety. Bernstein & Borkovec (1973) described standardized progressive muscle relaxation procedures which have subsequently been used in many research trials.

Why Use This Resource?

Progressive muscle relaxation is a practical, evidence-based method for reducing stress and anxiety.

Provides step-by-step guidance for practicing progressive muscle relaxation.
Establishes a direct, physical sense of relaxation and stress relief.
Easy to learn and implement.

Key Benefits

Evidence-based

Demonstrates efficacy, with studies showing comparable results to CBT in some anxiety treatments.

Adaptable

Describes different relaxation sequences, from comprehensive to concise, to suit client needs.

Accessible

Illustrated and easy to understand.

Broadly applicable

Suitable for a wide range of clients.

Who is this for?

Generalized Anxiety Disorder (GAD)

Comparable effects to CBT.

Psychosis

Reduces acute feelings of stress and anxiety.

Stress Management

Provides tools for managing stress and tension.

Integrating it into your practice

Initiate

Start by explaining the rationale and benefits of PMR to your client.

Demonstrate

Guide clients through the process of tensing and releasing different muscle groups.

Practice

Encourage clients to practice PMR at home for maximum benefit.

Adapt

Modify PMR sequences based on client comfort and preferences.

Theoretical Background & Therapist Guidance

Progressive relaxation training has been demonstrated to be a clinically important intervention. This Psychology Tools exercise is a one-page resource to help clients learn the technique of progressive muscle relaxation. Clinicians may find it helpful to practice the techniques in session and then to encourage regular self-practice.

What's inside

An introduction to progressive muscular relaxation (PMR).
Step-by-step instructions for implementing PMR.
Suggested sequences for tensing and relaxing muscle groups.
Key references and recommendations for further reading.

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FAQs

Progressive muscle relaxation is a technique involving sequential muscle tension and release to foster deep relaxation and awareness of tension in the body.

PMR reduces anxiety by inducing a physical relaxation state that counteracts physiological arousal, which is often a component of anxiety disorders.

Yes, PMR be incorporated into various therapies, including CBT.

How This Resource Improves Clinical Outcomes

The use of PMR is associated with multiple therapeutic benefits, enhancing clients' ability to:

Manage anxiety.
Reduce physical tension.
Enhance relaxation.

Therapists benefit from having a clear, structured tool to guide relaxation practice.

References And Further Reading

Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: A manual for the helping professions. Champaign, Illinois: Research Press.

Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.

Dugas, M. J., Brillon, P., Savard, P., et al. (2010). A randomized clinical trial of cognitive-behavioral therapy and applied relaxation for adults with generalized anxiety disorder. Behavior Therapy, 41(1), 46-58.

Jacobson, E. (1934). You must relax. New York: McGraw-Hill.

Jacobson, E. (1938). Progressive relaxation. Chicago: Chicago University Press.

Jacobson, E. (1964). Anxiety and tension control. Philadelphia: Lippincott.

Ãst, L.-G. (1988). Applied relaxation vs progressive relaxation in the treatment of panic disorder. Behaviour Research and Therapy, 26(1), 13-22.

Pompoli, A., et al. (2018). Dismantling cognitive-behaviour therapy for panic disorder: A systematic review and component network meta-analysis. Psychological Medicine, 48(12), 1945-1953.

Stevens, S. E., et al. (2007). Are Complex Psychotherapies More Effective than Biofeedback, Progressive Muscle Relaxation, or Both? A Meta-Analysis. Psychological Reports, 100(1), 303-324.

Vancampfort, D., et al. (2011). Effects of progressive muscle relaxation on state anxiety in people with schizophrenia: A randomized controlled trial. Clinical Rehabilitation, 25(6), 567-575.

Wolpe, J. (1958). Psychotherapy by reciprocal inhibition. Stanford: Stanford University Press.