Progressive muscle relaxation (PMR) – short form
Tense one muscle group firmly, hold a few seconds, then let go at once and notice the difference. Group by group, eight minutes. Your body learns what “loose” feels like.
How it works
- 1Sit or lie comfortably.
- 2The voice names a muscle group: tense it for about 5 seconds, clearly but without pain.
- 3Let go completely on the signal.
- 4Notice until the next group: warmth, heaviness, calm.
- 5On to the next group – hands, upper arms, face, shoulders, belly, legs, feet.
Where it comes from
Physician Edmund Jacobson developed the method in the 1920s and 30s; today’s common short form goes back to Bernstein and Borkovec (1973). It is one of the best-researched relaxation methods – with evidence against anxiety, tension and trouble falling asleep.
Practical tips
Regular beats long and rare: after one to two weeks of daily practice, letting go alone is often enough. The sleep routine includes a short form you do lying down.
Sources: Jacobson; Kurzform nach Bernstein & Borkovec
Frequently asked questions
How hard should I tense?
About half as hard as you can. It is about contrast, not strength. With an injury, skip that group.
Does PMR help with falling asleep?
Yes, it is well supported for that. In bed, practise with gentle tension.
How long until it works?
A difference is often noticeable the first time; the full effect comes with regular practice.
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Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.