Relaxation
Progressive muscle relaxation script: a free, printable PMR guide
Updated 11 October 2026 · 7 min read · Free to print
Progressive muscle relaxation (PMR) means tensing one group of muscles for about five seconds, then letting go for 10 to 15 seconds and noticing the difference. This free script takes you from your feet to your face through 13 muscle groups in 10 to 15 minutes, with a before-and-after check and a 7-day practice log.
By the Self Growth team · drawn from Edmund Jacobson's progressive relaxation and Bernstein and Borkovec's shortened method · how we make these
Fill it in here (it saves in this browser, but not in a private window), print it, or download the PDF. Free, no sign-up.
When you're stressed, your body often braces without asking you first. Your jaw clenches, your shoulders creep up towards your ears, your hands stay half-curled. You can carry that all day and only notice it as a headache, a stiff neck or a body that won't settle at bedtime.
Progressive muscle relaxation works with that directly. You tense one area on purpose, hold it briefly, then let it go. The squeeze makes the tension easy to feel, and the release shows you what 'letting go' actually feels like in that spot. Doing it slowly, area by area, from your feet up to your face, gives your attention something simple and physical to follow instead of your worries.
The full script is printed in the sheet below, one part of the body at a time, so you can read it from the page or the printout. If anxious feelings are part of why you're here, PMR can be a helpful everyday tool for a tense body. This self-guided script isn't a treatment for an anxiety disorder, and it isn't therapy.
How to use this worksheet
- 1Find somewhere you won't be interrupted for 15 minutes. Sit in a chair with your feet flat, or lie down. Loosen anything tight, like a belt or shoes.
- 2Rate how tense you feel before you start, then read each part of the script and follow it. You can read a few lines, close your eyes, and do them.
- 3For each muscle group: breathe in and tense it firmly, but never to the point of pain, for about five seconds. Breathe out and let it go all at once. Rest for 10 to 15 seconds and notice the difference. Keep breathing normally throughout, never hold your breath.
- 4Skip any area that's injured or painful, or tense it only very gently. If a muscle starts to cramp (feet and calves can), ease off straight away.
- 5Rate yourself again at the end, then use the 7-day log. Like any skill, it tends to get easier with practice, so try it once a day for a week if you can.
The worksheet
selfgrowth.org
My Progressive Muscle Relaxation Script
A complete feet-to-face script in three parts, with a check before and after and a week-long practice log. Tense firmly but never to the point of pain, skip any injured area, and keep breathing throughout.
01Before you start
Settle into your chair or lie down, and let your arms rest by your sides or on your lap. Close your eyes if that feels okay, or rest your gaze on one spot. Take three slow breaths, a little longer on the way out than the way in. Before you begin, notice how your body feels right now, without trying to change it.
How tense does my body feel right now?
What's on my mind today? (a word or two is enough)
02Part 1: feet and legs
1. Feet: curl your toes down, as if gripping sand, and hold for five seconds. Let go. Rest for 10 to 15 seconds and notice your feet softening. 2. Lower legs: pull your toes up towards your shins so your calves stretch and tighten. Hold, then let go and rest. 3. Thighs: press your knees together and tighten the fronts of your thighs. Hold, then let go and rest. 4. Bottom: squeeze your buttocks together. Hold, then let go. Notice your whole lower body feeling a little heavier against the chair or floor.
What did I notice in my feet and legs?
03Part 2: tummy, hands and arms
5. Tummy: pull your stomach muscles in tight, as if bracing for a gentle poke. Keep breathing. Hold, then let go and let your belly soften as you breathe out. 6. Hands: make two fists. Hold for five seconds, feeling the tightness in your fingers and wrists. Let go and let your fingers uncurl. Rest and notice. 7. Upper arms: bend your elbows and tighten the muscles at the front of your upper arms, like showing off a muscle. Hold, then let your arms drop back down and rest.
What did I notice in my tummy, hands and arms?
04Part 3: shoulders, neck and face
8. Shoulders: lift your shoulders up towards your ears. Hold, then drop them and let them stay down. 9. Neck: gently press your head back into the chair or floor, or tuck your chin slightly towards your chest. Go carefully here. Hold, then let go. 10. Jaw: clench your teeth together. Hold, then let your jaw hang loose, lips slightly apart. 11. Mouth: press your lips together firmly. Hold, then let go. 12. Eyes: screw your eyes shut tightly. Hold, then let go, leaving them gently closed. 13. Forehead: raise your eyebrows as high as they'll go. Hold, then let your forehead smooth out. Finish by lying or sitting still for a minute. If any area still feels tight, you can repeat it once. Open your eyes slowly and take your time getting up.
What did I notice in my shoulders, neck and face?
05Afterwards
Re-rate yourself. It doesn't need to drop to zero. Noticing where your tension lives is useful on its own.
How tense does my body feel now?
Which areas held the most tension?
Notes: anything I found easy, hard, or want to change next time
06My 7-day practice log
Try it once a day if you can, at a time that suits you (just before bed is one option). Note when, how tense you felt before and after on a 1 to 10 scale, and anything you noticed.
Entry 1
Entry 2
Entry 3
Entry 4
Entry 5
Entry 6
Entry 7
When you're done, a moment to reflect
- Where in your body does stress tend to show up first for you?
- What did 'letting go' feel like in the area that held the most tension?
- When in your day could a short version (just shoulders, jaw and hands) help?
Does progressive muscle relaxation actually work?
Progressive relaxation comes from Edmund Jacobson, an American physician who set out his method in the book Progressive Relaxation (University of Chicago Press, 1929, revised 1938). His original training was slow and detailed, taught over many sessions. In 1973 Douglas Bernstein and Thomas Borkovec published a shorter version for therapists. It works through 16 muscle groups, which are later combined into 7 and then 4 as you get more practised. This script uses the same tense-and-release pattern.
On the evidence: a 2008 meta-analysis (a study that pools the results of many studies) by Gian Mauro Manzoni and colleagues looked at 27 studies of relaxation training for anxiety from 1997 to 2007. It found a medium to large drop in anxiety, measured with questionnaires, though not every study it included had a comparison group. That review grouped Jacobson's method with several other ways of relaxing, including meditation. So it can't tell you exactly how much PMR alone does. The effect was larger for meditation, for volunteers and for longer courses of training.
The timings in this script (about five seconds to tense, 10 to 15 seconds to rest) and the 13 groups from feet to face are a plain, self-guided version of that tradition, not a copy of any one clinical protocol. It's a tool for everyday tension, not a treatment. If anxiety is shaping your life, a GP can help you find support that fits.
These are educational self-reflection tools, not therapy. See our editorial standards.
If you want to go deeper
- Jacobson, E. (1938). Progressive Relaxation (2nd ed.; first published 1929). University of Chicago Press.
- Bernstein, D. A. & Borkovec, T. D. (1973). Progressive Relaxation Training: A Manual for the Helping Professions. Research Press.
- Manzoni, G. M., Pagnini, F., Castelnuovo, G. & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8, 41.
Your questions, answered
- How do you do progressive muscle relaxation?
- Sit or lie somewhere quiet. Starting with your feet, tense one group of muscles firmly for about five seconds, then let it go all at once and rest for 10 to 15 seconds, noticing the difference. Move up through your legs, tummy, hands, arms, shoulders, neck and face. Keep breathing throughout and never tense to the point of pain. The script on this page walks you through all 13 groups.
- Does progressive muscle relaxation help with anxiety?
- It can help with the physical side of everyday stress and anxious feelings, like tight shoulders or a body that won't settle. A 2008 meta-analysis (a study that pools many studies) by Manzoni and colleagues found that relaxation training reduced anxiety, though it grouped PMR with other methods such as meditation. This self-guided script isn't a treatment for an anxiety disorder. If anxiety or panic is regular or getting in the way of your life, talk to a GP.
- How do I know if I'm holding tension in my body?
- Signs can include a clenched jaw or grinding teeth, shoulders hunched up towards your ears, a stiff neck, tension headaches, tight fists, and finding it hard to sit still or fall asleep. Stress is often the cause, as your body braces as if for a threat. The 'which areas held the most tension' question on this sheet helps you find your own pattern.
- How long does progressive muscle relaxation take?
- This script takes about 10 to 15 minutes. Once you know it, you can do a shorter version, such as just your hands, shoulders and jaw, in a couple of minutes. It tends to get easier and feel more natural with regular practice.
- Is progressive muscle relaxation safe for everyone?
- It's a gentle exercise, but go carefully. Skip any area that's injured or painful, or tense it only lightly. If you have a medical condition that affects your muscles, joints or back, check with your GP before you start. Don't hold your breath while tensing. If relaxing makes you feel more on edge, that can happen: open your eyes, keep the session short, and try again another time.
- Is there a progressive muscle relaxation script PDF?
- Yes. Use the Download PDF button for a clean, print-ready copy with the full script and log, or Print to print straight from the page. It's free, with no payment and no email needed. You can also fill it in on screen, and your answers save in your browser.
- Is this the same as therapy?
- No. It's an educational self-help exercise, not therapy or medical advice. If you're struggling with anxiety, panic attacks that keep coming back, flashbacks or low mood, please talk to a GP or a qualified mental health professional. If you're in crisis, contact a helpline: Samaritans on 116 123 (UK), 988 (US), or find one near you at findahelpline.com.
Keep going, related worksheets
Body Scan Script
A free body scan meditation script in plain English: move your attention slowly from toes to head, noticing without changing, with reflection prompts and a log.
Open worksheet
5-4-3-2-1 Grounding Worksheet
A free, printable 5-4-3-2-1 grounding worksheet: rate how you feel, work through your five senses, re-rate, then build your own toolkit and plan for next time.
Open worksheet
Self-Care Worksheet
A free, printable self-care worksheet for adults: check six areas of your life, see what drains and refills you, and make a self-care plan that costs nothing.
Open worksheetNew worksheets, straight to your inbox
An occasional new worksheet or tool, sent only when there's something genuinely worth your time. No spam, no pressure, unsubscribe any time.