Progressive Muscle Relaxation

<p><strong>Why this helps:</strong> Progressive muscle relaxation (PMR) lowers sympathetic nervous-system activity and reduces pre-sleep arousal; a 2026 systematic review and meta-analysis of randomized controlled trials found PMR improves sleep quality and reduces anxiety, and a controlled study found PMR increased slow-wave sleep during a daytime nap (PMR meta-analysis, ScienceDirect / PubMed 41633054, 2026; NCBI PMC9786620, 2022). PMR is considered very safe with no known serious side effects.</p><p><span class="srp-cue">[slow]</span> This practice works by doing two things in turn. First you gently tense a muscle. Then you let it go all at once. The release is the part that matters, so pay attention to the difference between holding and letting go. <span class="srp-cue">[pause]</span></p><p>Never tense to the point of pain. A gentle squeeze is enough. If any area is injured or sore, simply skip it and breathe instead. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Let's begin with a slow breath. In through your nose. <span class="srp-cue">[pause]</span> And a long breath out. <span class="srp-cue">[pause]</span></p><p>Start with your hands. <span class="srp-cue">[pause]</span> Make two soft fists. Squeeze them gently. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And let them go completely. <span class="srp-cue">[pause]</span> Feel your fingers fall open. Notice the warmth flowing back in. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Now your arms. <span class="srp-cue">[pause]</span> Bend them slightly and tense the muscles, your forearms and upper arms together. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And release. <span class="srp-cue">[pause]</span> Let your arms grow heavy and drop. <span class="srp-cue">[pause]</span></p><p>Your shoulders. <span class="srp-cue">[pause]</span> Lift them up toward your ears. <span class="srp-cue">[pause]</span> Hold the tension... two... three. <span class="srp-cue">[pause]</span> And let them fall. <span class="srp-cue">[pause]</span> All the way down. Feel how much further they drop than where they started. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Your face now. <span class="srp-cue">[pause]</span> Scrunch it gently, your brow, your eyes, your jaw, all together. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And smooth it all out. <span class="srp-cue">[pause]</span> Let your forehead go slack. Let your jaw hang loose. <span class="srp-cue">[pause]</span></p><p>Down to your chest and stomach. <span class="srp-cue">[pause]</span> Take a breath in and gently tighten the muscles across your middle. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And release as you breathe out. <span class="srp-cue">[pause]</span> Let your belly go soft. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Your back. <span class="srp-cue">[pause]</span> Gently arch it, just a little, and feel the muscles along your spine tighten. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And settle back down. <span class="srp-cue">[pause]</span> Let your whole back press into the bed and rest. <span class="srp-cue">[pause]</span></p><p>Now your hips and buttocks. <span class="srp-cue">[pause]</span> Squeeze them together gently. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And let go. <span class="srp-cue">[pause]</span> Feel your hips sink and widen. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Your thighs. <span class="srp-cue">[pause]</span> Tighten the large muscles of your upper legs. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And release. <span class="srp-cue">[pause]</span> Let them grow heavy and still. <span class="srp-cue">[pause]</span></p><p>Your calves. <span class="srp-cue">[pause]</span> Gently point your toes, only a little, just enough to feel your lower legs tense. Not so far that they cramp. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And let go. <span class="srp-cue">[pause]</span> Let your legs go loose. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Your feet. <span class="srp-cue">[pause]</span> Curl your toes downward, softly. <span class="srp-cue">[pause]</span> Hold... two... three. <span class="srp-cue">[pause]</span> And release. <span class="srp-cue">[pause]</span> Let your feet fall open and rest. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Now stop tensing anything at all. <span class="srp-cue">[pause]</span> Lie still and feel your whole body. <span class="srp-cue">[pause]</span> From your hands, to your shoulders, to your face, down through your back and hips and legs to your feet. <span class="srp-cue">[pause]</span> Every part has been squeezed and then released. <span class="srp-cue">[pause]</span> Notice how heavy you have become. <span class="srp-cue">[pause]</span></p><p><span class="srp-cue">[slow]</span> Take one more slow breath in. <span class="srp-cue">[pause]</span> And let it out, long and easy. <span class="srp-cue">[pause]</span> There is nothing left to tense. There is nothing left to do. <span class="srp-cue">[pause]</span></p><p>Let your body sink the rest of the way. <span class="srp-cue">[pause]</span> Let the looseness spread until it fills you completely. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><p>You are relaxed now, all the way through. <span class="srp-cue">[pause]</span> Let the words go. <span class="srp-cue">[pause]</span> Let sleep come. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><p>Rest now. <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span> <span class="srp-cue">[pause]</span></p><h2>Sources</h2><ul><li>Progressive muscle relaxation systematic review and meta-analysis of RCTs, ScienceDirect / PubMed 41633054, 2026 — PMR improves sleep quality and reduces anxiety; safe with no known serious side effects.</li><li>NCBI PMC9786620, 2022 — progressive muscle relaxation increased slow-wave sleep during a daytime nap.</li></ul>