Scripts

Progressive Muscle Relaxation Script: A 10-Minute Guided Practice

By Cheng Xu · Updated October 28, 2026 · 6 min read

AI-assisted draft, checked against linked sources · Not clinically reviewed · Editorial standards

Progressive muscle relaxation (PMR) means gently tensing one muscle group for about five seconds, then releasing it and noticing the difference for about ten to fifteen seconds, working through the body from feet to face. This original script takes around ten minutes. Tense lightly, never to the point of pain, and skip any area that hurts.

How to use this script

1. Sit in a supportive chair or lie on your back. Loosen tight clothing and take off your shoes if you like.
2. Read the script through once first. Then read it slowly to yourself, or ask someone you trust to read it to you.
3. For each muscle group, tense gently for about 5 seconds while breathing normally. Do not hold your breath.
4. Release all at once, and rest for 10 to 15 seconds while you notice how the area feels now.
5. Skip any area that is injured, painful, or prone to cramps. You can imagine tensing it instead.
6. Finish by resting for a minute, then move slowly before standing.

Tension should be mild, about a third of your full strength. The point is the contrast between tension and release, not effort. If you would like a practice with no tensing at all, the body scan script only asks you to notice. The script library lists other options.

The progressive muscle relaxation script

Settle into your chair or bed. Let your arms rest by your sides or in your lap. Notice a few ordinary breaths without changing them. Keep breathing normally throughout; there is no need to hold your breath while tensing.

Feet. Curl your toes downward gently, as if gripping sand. Hold for a moment... and release. Let your toes spread and soften. Notice the difference between tight and loose.

Lower legs. Point your toes up toward your knees, so your calves tighten a little. Hold... and let go. Feel your feet settle back down.

Upper legs. Press your knees together, or tighten the muscles at the front of your thighs. Hold... and release. Let your legs feel heavy against the surface under you.

Hips and seat. Gently squeeze the muscles of your seat. Hold... and let go. Notice the support of the chair or bed.

Belly. Draw your belly in slightly, as if bracing for a light poke. Keep breathing. Hold... and release. Let the belly move freely with your breath.

Hands. Make loose fists. Hold... and open your hands. Let your fingers uncurl and rest.

Arms. Bend your elbows and tighten your upper arms, as if showing a small muscle. Hold... and let your arms drop softly back down.

Shoulders. Lift your shoulders gently toward your ears. Hold... and let them fall. Notice the space between your shoulders and ears.

Neck. Very gently press the back of your head into the pillow or chair, or skip this if your neck is sore. Hold briefly... and release.

Face. Squeeze your eyes shut and wrinkle your nose lightly. Hold... and let your face go smooth. Then press your lips together. Hold... and let your jaw loosen, teeth slightly apart.

Now rest. Let your attention move back down through the body: face, shoulders, arms, hands, belly, legs, feet. If any area still feels tight, you can tense and release it once more, or simply leave it. You do not need to feel completely relaxed.

Take a few ordinary breaths. Notice the room around you. Wiggle your fingers and toes. When you are ready, move slowly, and sit up or stand gently. If you are in bed, you can stay where you are.

Shorter and easier versions

• Five-minute version: Use four groups only: hands, shoulders, face, feet.
• Release only: If tensing is uncomfortable, skip the tension and only notice and soften each area.
• At bedtime: Do the script in bed and stay lying down afterward. For a practice with no movement, try deep breathing for sleep.
• At your desk: Tense and release just your shoulders and hands between tasks.
• Calmer phrases instead: If you would rather repeat words than move, try the loving-kindness meditation script, or follow the no-hold breathing timer.

Who should be careful

Never tense to the point of pain. Skip any muscle group that is injured, recently operated on, or prone to cramps, and skip the neck if it is sore. If you have a back problem, joint condition, or are pregnant, use only gentle tension, avoid tightening the belly, and ask your clinician if you are unsure.

Do not hold your breath while tensing. Stop if you feel dizzy, lightheaded, or uncomfortable. If you have high blood pressure or a heart condition, keep the tension very light or use the release-only version, and follow your doctor's advice.

NCCIH notes that relaxation techniques are generally considered safe for healthy people, but some people feel more anxious, have intrusive thoughts, or fear losing control. If that happens, open your eyes and stop. If anxiety or poor sleep is persistent or affects your daily life, talk with a doctor or mental health professional. This is general wellbeing material, not individual care, and it has not been individually clinically reviewed.

What the research and guidance say

PMR is one of the most studied relaxation methods. NCCIH describes it as tensing and releasing muscle groups, and summarizes reviews suggesting relaxation therapy may reduce anxiety for some people, with many studies at high risk of bias. For chronic insomnia, relaxation can be one part of cognitive behavioral therapy for insomnia (CBT-I), but relaxation alone does not seem especially promising.

In a 2021 trial, 60 healthy students were randomized to one 20-minute recorded session of PMR, deep breathing, guided imagery, or a control condition. All three practices increased self-rated relaxation compared with the control. A 2020 trial in 51 hospitalized adults found that 30 minutes of PMR a day for five days was followed by lower anxiety scores and better sleep scores than routine care alone.

These studies used recorded or supervised protocols in specific groups. They do not test this original script. Our research page explains how we use sources like these.

References

• Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-Based Complementary and Alternative Medicine. 2021. PubMed
• Liu K, Chen Y, Wu D, Lin R, Wang Z, Pan L. Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19. Complementary Therapies in Clinical Practice. 2020. PubMed
• National Center for Complementary and Integrative Health. Relaxation Techniques: What You Need To Know. Evidence and safety