Jacobson’s Progressive Muscle Relaxation (JPMR): Relaxing the Body to Calm the Mind

Stress is not only something we feel in the mind. It produces measurable changes in the body.

When we are anxious or stressed, heart rate may increase, blood pressure can rise, breathing becomes faster, muscles tighten and stress hormones such as cortisol may increase.

This is where Jacobson’s Progressive Muscle Relaxation (JPMR) becomes interesting.

Research shows that progressive muscle relaxation can reduce not only the feeling of stress but also some of its measurable physical markers. Studies have reported reductions in:

Heart rate
Blood pressure
Breathing rate
Salivary cortisol
Perceived stress and anxiety

In one study, abbreviated progressive muscle relaxation was associated with an approximately 8% reduction in daily cortisol secretion. Other controlled studies have demonstrated reductions in pulse rate, blood pressure and salivary cortisol after relaxation training.

A 2024 systematic review covering 46 studies and more than 3,400 adults also concluded that progressive muscle relaxation can help reduce stress, anxiety and depressive symptoms.

The effects naturally vary between individuals, and JPMR is not a replacement for treatment of an underlying psychiatric disorder. But it is a remarkably simple way of teaching the nervous system how to move from tension towards relaxation.

What Is JPMR?

Jacobson’s Progressive Muscle Relaxation was developed from the work of physician Edmund Jacobson.

The principle is extremely simple:

Tense → Feel the tension → Release → Feel the relaxation

For example, gently make a fist.

Hold it for a few seconds.

Notice the tightness in your fingers, palm and forearm.

Now release your hand completely.

Notice how different the muscles feel.

That difference between tension and relaxation is what JPMR teaches the brain to recognise.

Why Does It Work?

During anxiety, the body prepares itself for action.

We may unconsciously:

clench the jaw
tighten the shoulders
contract the abdominal muscles
grip our hands
breathe more rapidly
remain physically restless

Sometimes this continues for hours without our even noticing it.

JPMR deliberately reverses this process.

Instead of telling yourself repeatedly:

“Don’t be anxious.”

you give the body a much simpler instruction:

“Release this muscle.”

As one muscle group after another relaxes, overall physiological arousal can decrease.

In simple terms:

We use the body as an entry point to calm the mind.
How to Practise JPMR

Sit comfortably or lie down.

For each muscle group:

1. Notice the muscle

Bring your attention to that part of your body.

2. Gently tense it

Tighten the muscle for about 5 seconds.

You should feel tension, but not pain.

3. Release

Let the muscle relax completely.

4. Notice the difference

Spend around 10–15 seconds observing the relaxed feeling.

Then move to the next muscle group.

A simple sequence is:

Hands → Arms → Face → Jaw → Shoulders → Chest → Abdomen → Thighs → Legs → Feet

There is no need to perform it perfectly.

The important skill is learning to recognise:

“This is tension.”

and

“This is what letting go feels like.”
Practise Along With This Guided JPMR Session

It is often easier to learn JPMR by simply following a guided session.

▶️ Use the video below and practise along with it:

Find a comfortable place, keep your phone aside and allow yourself to follow the instructions without multitasking.

You do not have to force yourself to become relaxed.

Just follow the exercise.

JPMR for Anxiety

JPMR is particularly useful when anxiety is associated with physical symptoms such as:

muscle tension
restlessness
tight shoulders
jaw clenching
difficulty switching off
physical uneasiness
difficulty settling down at night

People with anxiety often try very hard to stop their thoughts.

That can sometimes make the thoughts even more prominent.

JPMR offers another approach.

Instead of asking:

“How do I stop thinking?”

try asking:

“Can I relax my shoulders right now?”

or

“Can I unclench my jaw?”

Changing the body’s state can make it easier for the mind to settle.

JPMR for Sleep

JPMR can also be useful before bedtime.

Many of us move directly from:

work → phone → social media → worrying → bed

and then wonder why sleep does not come immediately.

A short relaxation exercise helps create a transition between activity and rest.

With practice, you may not even need the complete JPMR sequence.

You can simply scan your body:

Forehead relaxed.
Jaw loose.
Shoulders down.
Hands open.
Abdomen relaxed.
Legs relaxed.

Over time, the body becomes easier to relax intentionally.

How Often Should I Practise?

When learning JPMR, try:

10–15 minutes once a day for 1–2 weeks.

Regular practice is more useful than using it only during extreme anxiety.

Once you become familiar with the technique, even a 2–5 minute shortened version can be useful during the day.

The eventual goal is not necessarily to perform a long relaxation exercise forever.

The real skill is catching tension early.

You may suddenly notice:

“My shoulders are tight.”

“I am clenching my teeth.”

“I am gripping the steering wheel.”

And then simply:

Let go.
Is JPMR the Same as Meditation?

Not exactly.

JPMR focuses mainly on muscular tension and relaxation.

Breathing exercises focus primarily on slowing and regulating breathing.

Mindfulness teaches us to notice thoughts, feelings and sensations without automatically reacting to them.

They can work well together.

For example:

Slow breathing → JPMR → a few minutes of mindfulness

Different people may prefer different techniques.

Is JPMR a Treatment for Anxiety Disorders?

JPMR is a useful relaxation and self-regulation skill, but it should not be considered a replacement for proper assessment and treatment when anxiety is persistent or significantly affects daily functioning.

Conditions such as:

panic disorder
generalized anxiety disorder
OCD
depression
PTSD
significant insomnia

may require treatments such as psychotherapy, CBT, exposure-based therapy or medication when appropriate.

Think of JPMR as one useful tool in the mental-health toolkit.

A Simple Idea Worth Remembering

We often wait for our mind to become peaceful before expecting our body to relax.

JPMR approaches the problem from the other direction.

Relax the body, and the mind may find it easier to follow.

With repeated practice, we become better at noticing unnecessary tension and releasing it.

No equipment is required.

No special environment is required.

And you do not need to completely stop your thoughts.

Simply learn to recognise the difference between:

Tension and release.

That is the essence of Jacobson’s Progressive Muscle Relaxation.

References

Khir SM, et al. Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychology Research and Behavior Management. 2024.

Chellew K, et al. The effect of progressive muscle relaxation on daily cortisol secretion. Stress. 2015.

Pawlow LA, Jones GE. The impact of abbreviated progressive muscle relaxation on salivary cortisol. Biological Psychology. 2002.

Medical disclaimer: JPMR is a relaxation exercise intended for education and self-regulation. It does not replace individualized medical or psychiatric assessment or treatment.