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
Choose a comfortable, supported position. Eyes open is fine. Breathe normally; you do not need deep breaths or breath holding. Start with one comfortable muscle group rather than the whole sequence.
Skip injured or painful areas. If a health condition makes deliberate muscle tension uncertain, ask your clinician first. You can also notice the support of the chair or look around the room instead.
The Exercise
Use mild, comfortable tension for up to about 5 seconds, then release for about 10 seconds. Do not strain. These timings are a guide, not a target. Notice any change, including no change. Stop if pain, cramping, dizziness, panic, or disconnection increases.
1. Hands and Arms
Gently curl your fingers, then let them loosen. Keep your wrists comfortable.
2. Face
If comfortable, lightly raise your eyebrows, then release. You can simply allow your jaw to rest without clenching your teeth or squeezing your eyes.
3. Neck and Shoulders
Lift your shoulders a little, then lower them. Keep your neck supported; skip this if it hurts.
4. Chest and Back
Let the chair or bed support you. Notice whether you can release any effort without arching your back or holding your breath.
5. Stomach
If comfortable, gently tighten the abdominal muscles, then release. Keep breathing normally; skip this area if it is uncomfortable.
6. Legs and Feet
Gently press your feet into the floor, then release. Avoid movements that cause cramps or joint pain.
Conclusion
Look around and notice where you are. You may feel more comfortable, unchanged, or ready to stop. None of these is a failure. Choose whether to repeat one area, move, or finish.
A Brief Practice Check
- Before: What am I noticing, if anything?
- My choice: one muscle group / release only / an external anchor / skip today.
- After: easier / unchanged / less comfortable.
- Next time: keep / shorten / change / stop.
This is a personal experiment, not a validated ADHD or autism treatment protocol. No fixed frequency or recovery timeline is required.
Research: a 2024 systematic review supports PMR for stress, anxiety, and depression in varied adult populations; it does not establish benefits specifically for ADHD or autism. HealthyWA guidance advises checking physical problems before deliberate tension.
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.