Welcome to this progressive muscle relaxation exercise. Progressive muscle relaxation (PMR) is a relaxation technique used to reduce physical tension and stress. Research on PMR supports benefits for stress and anxiety in broader populations, but it has not been established as a specific treatment for ADHD symptoms. If it helps you settle your body or return your attention to what you are doing, that can still make it a useful support. Remember, it is okay if your attention wanders—gently bring it back to the exercise.
Preparation
Find a comfortable position, either sitting or lying down. Close your eyes if you feel comfortable doing so. Take a few deep breaths to center yourself.
The Exercise
We'll work through different muscle groups, tensing each for about 5 seconds, then relaxing for 10 seconds. Pay attention to how the tension and relaxation feel different.
1. Hands and Arms
Clench your fists tightly. Hold... and relax. Feel the tension flow out of your hands and arms.
2. Face
Scrunch up your face, squeezing your eyes shut. Hold... and relax. Notice the softness in your facial muscles.
3. Neck and Shoulders
Raise your shoulders towards your ears. Hold... and relax. Feel the heaviness as your shoulders drop.
4. Chest and Back
Take a deep breath, arching your back slightly. Hold... and relax, exhaling slowly.
5. Stomach
Tighten your stomach muscles. Hold... and relax. Notice the wave of relaxation spreading through your core.
6. Legs and Feet
Point your toes and tighten your leg muscles. Hold... and relax. Feel the tension melt away from your legs and feet.
Conclusion
Take a moment to scan your body, noticing any remaining tension. With each breath, imagine that tension dissolving. When you're ready, slowly open your eyes and return to your surroundings, feeling calm and refreshed.
You can use this technique when you want help noticing and releasing physical tension. Some people find it easier to return to a task after reducing stress or muscle tension, but PMR should not be presented as proven to improve ADHD focus or reduce hyperactivity. Use it as an optional regulation tool and notice whether it is useful for you.
children and progressive muscle relaxationEvidence Note
The older 2025 draft in this source batch claimed that PMR lowers cortisol, raises serotonin, improves emotional regulation, and reduces hyperactivity specifically in ADHD. Those ADHD-specific claims were not adequately supported in the source material and should not be used as established findings. The step-by-step relaxation exercise itself remains usable as a general stress-regulation practice.
A September 2026 therapist.com overview also presents PMR as a general tool for reducing physical tension and emphasizes noticing the contrast between tension and release. One useful accessibility point from that source is that people can skip body areas that feel uncomfortable to focus on. Treat this as a practical adaptation rather than evidence of ADHD-specific benefit.