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Healthy Skin Starts Here

Sunscreen

Vitamin C

Peptides

Nighttime Routines

Daytime Routines

Bathing

Build a Science-Based Skincare Routine

Retinol

Product Guide

Choose Products That Actually Work

Your Brain vs. the Age of Anxiety

Your Memory Defines You

The Science of Aging Smarter

What Is Sleep?

The Buzz on Alcohol and Caffeine

Sleep Across Our Life Span

Overnight Therapy

The Absurd Act of Dreaming

Improve Your Brain Health

Mindful Hatha Yoga

Stretches and Strength Training

Yoga Warm-up Practices

How Habits Shape Our Identity (and Vice Versa)

Second Law of Behavior Change: Make It Attractive

Fourth Law of Behavior Change: Make It Satisfying

Meet Your Instructor

The Ocho System: Origins and Overview

Biomotor Skills: The Foundation of Physical Health

Mobility Workout

Working Out Smarter AND Harder

HIIT Workout

Strength Workout

The Importance of Proper Recovery

Catalysts for Success

Improve Your Daily Energy Levels

The Microbes Among Us

The Modern Gut Dilemma

Rebuilding the Biome, Mind, & Body

Eat Mostly Plants

Take Advantage of "Food Hacks"

Sleep and the Human Body

Improve Your Gut Health

Own Your Menopause Journey

Meditation Postures

Guided Meditation: Falling Awake

Guided Meditation: The Mountain

Meet Your Instructor: Donna Farhi

What Is Yoga? 

Building Your Foundation

Moving From the Inside Out

Sun Salutations

Finding Your Center

Mobilizing Your Back

Restoring Your Mind

Personalize Your Yoga Journey

Sleep Your Way to Ideas

Getting 1 Percent Better Every Day

Unpacking the Most Common Habits

5 p.m. to 9 p.m. Habits That Affect Your “9 to 5” 

How Sleep Works

Night Owl or Morning Lark?

Prevent Sleep Debt

Fire Up the Brain

Diet and Sleep

Sleep to Thrive

How to Sleep Better

Reclaim Your Sleep

Sync Sleep With Your Rhythm

Health & Wellness

With Noted Experts

Teaches Mindfulness and Meditation

Jon Kabat-Zinn

With Leading Experts

The Power of Mindset

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Ron Finley Teaches Gardening

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Esther Perel Teaches Relational Intelligence

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Joan Benoit Samuelson

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The Art of Sex Appeal

Gut Health with Leading Experts

Teaches Intentional Eating

Michael Pollan

Teaches a Winning Mindset

Lewis Hamilton

Lewis Hamilton Teaches a Winning Mindset

Teaches Mental Strength

Robin Arzón

Robin Arzón Teaches Mental Strength

With Dr. Alexandra Solomon

In Practice: Managing Back-to-School Stress

In Practice: Managing Back-to-School Stress with Dr. Alexandra Solomon

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RuPaul Teaches Self-Expression and Authenticity

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Usher

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Donna Farhi

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Diane von Furstenberg

Diane von Furstenberg Teaches Building a Fashion Brand

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Redefining Feminism

Redefining Feminism with Gloria Steinem and Noted Co-Instructors

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Hillary Rodham Clinton

Teaches the Power of Resilience

Hillary Rodham Clinton Teaches The Power of Resilience

Small Habits that Make a Big Impact on Your Life

James Clear

Navigating Change

Jay Shetty

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Doris Kearns Goodwin

Doris Kearns Goodwin Teaches U.S. Presidential History and Leadership

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Joe Holder

Brain Health with Leading Experts

Ryan Holiday with Noted Experts

Using Ancient Wisdom to Solve Modern Problems

Teaches the Science of Better Sleep

Matthew Walker

Teaches Modern Vegetarian Cooking

Dominique Crenn

Dominique Crenn Teaches Modern Vegetarian Cooking

Teaches Sex and Communication

Emily Morse

Emily Morse Teaches Sex and Communication

Science for a Longer, Better Life

Dr. Peter Attia

Halle Berry

Dr. Judith Joseph

Dr. Emily Jacobs

Dr. Lori Brotto

Dr. Jen Gunter

Progressive muscle relaxation (PMR) is a deep relaxation training exercise combining [breathing techniques](https://www.masterclass.com/articles/breathing-exercise). To practice progressive muscle relaxation, tighten and then relax the body’s muscle groups one at a time. Practitioners generally start with the lower extremities and work toward the head. US physician Edmund Jacobson developed this relaxation exercise in the 1920s to relax patients experiencing anxiety. The technique, also known as Jacobson’s relaxation technique, can also help improve sleep and reduce stress.
PMR is simple to practice that you can do anywhere you find yourself. Follow this step-by-step guide to complete a progressive muscle relaxation exercise:

1. __Get comfortable__. Find a comfortable space to sit or lie down. You can dim the lights, play relaxing music or an audio recording of [meditation](https://www.masterclass.com/articles/meditation-benefits-explained), or engage in visualization to promote relaxation.
2. __Take deep breaths__. Breathe slowly and deeply to relax your whole body before beginning the exercise. You will continue to take deep breaths after you hold each muscle group for about fifteen seconds.
3. __Start with your toes__. Flex your toes toward the ceiling and hold the tension for fifteen seconds, then point your toes toward the ground and hold. You can do your right foot and follow with your left foot or simultaneously hold and release muscle groups on both sides of your body. 
4. __Release your legs__. Next, focus on your lower legs and tense your calf muscles before releasing them. Then, squeeze and release the thigh muscles.
5. __Work on your arms__. Move to the next muscle group. Open your right and left hands, then clench them together in tight fists. Hold them, and then let go. Next, flex the muscles in your lower and upper arms, hold and then release.
6. __Focus on the buttocks__. Tense the muscles of your buttocks, hold, then let go again. 
7. __Release your torso__. Flex your abdominal muscles, hold, then release. Inhale deeply and fill your chest with air. Hold your breath before releasing a deep exhale. Move your shoulders toward the ceiling or your ears and hold for a moment before relaxing them again. 
8. __Relieve facial tension__. Purse your lips together, hold them and then release them to relieve tension in your face. Open your mouth wide, hold, then release. Shut your eyes tightly and hold for a few seconds before opening them. Lastly, raise your eyebrows, hold, then release.
Practicing progressive muscle relaxation can improve the overall quality of life of practitioners. Some of the physical and mental benefits may include:

1. __Improved blood pressure__: Physical activity can lower blood pressure and reduce hypertension.
2. __Insomnia prevention__: The inability to fall asleep is often a result of stress and anxiety. PMR promotes the feeling of relaxation and can help practitioners fall asleep faster and improve [sleep quality](https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality).
3. __Pain relief__: Reducing muscle tension can help with chronic pain in the neck, shoulders, and back, as well as other affected muscle groups.
4. __Stress relief__: Practicing PMR is a form of [stress](https://www.masterclass.com/articles/how-to-reduce-stress) management and can ease stress and anxiety. The exercise requires deep breathing and mental focus, which can activate the parasympathetic nervous system and lower the body’s cortisol levels.
Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. 
Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 

Progressive Muscle Relaxation: How to Relax Muscles

Progressive muscle relaxation (PMR) is a deep relaxation training exercise combining <a href='https://www.masterclass.com/articles/breathing-exercise' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/breathing-exercise","linkCopy":"breathing techniques","category":null}'>breathing techniques</a>. To practice progressive muscle relaxation, tighten and then relax the body’s muscle groups one at a time. Practitioners generally start with the lower extremities and work toward the head. US physician Edmund Jacobson developed this relaxation exercise in the 1920s to relax patients experiencing anxiety. The technique, also known as Jacobson’s relaxation technique, can also help improve sleep and reduce stress.

What Is Progressive Muscle Relaxation?

PMR is simple to practice that you can do anywhere you find yourself. Follow this step-by-step guide to complete a progressive muscle relaxation exercise:<ol class="mc-m-4"><li class="mc-my-4"> 1. Get comfortable. Find a comfortable space to sit or lie down. You can dim the lights, play relaxing music or an audio recording of <a href='https://www.masterclass.com/articles/meditation-benefits-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/meditation-benefits-explained","linkCopy":"meditation","category":null}'>meditation</a>, or engage in visualization to promote relaxation. </li><li class="mc-my-4"> 2. Take deep breaths. Breathe slowly and deeply to relax your whole body before beginning the exercise. You will continue to take deep breaths after you hold each muscle group for about fifteen seconds. </li><li class="mc-my-4"> 3. Start with your toes. Flex your toes toward the ceiling and hold the tension for fifteen seconds, then point your toes toward the ground and hold. You can do your right foot and follow with your left foot or simultaneously hold and release muscle groups on both sides of your body. </li><li class="mc-my-4"> 4. Release your legs. Next, focus on your lower legs and tense your calf muscles before releasing them. Then, squeeze and release the thigh muscles. </li><li class="mc-my-4"> 5. Work on your arms. Move to the next muscle group. Open your right and left hands, then clench them together in tight fists. Hold them, and then let go. Next, flex the muscles in your lower and upper arms, hold and then release. </li><li class="mc-my-4"> 6. Focus on the buttocks. Tense the muscles of your buttocks, hold, then let go again. </li><li class="mc-my-4"> 7. Release your torso. Flex your abdominal muscles, hold, then release. Inhale deeply and fill your chest with air. Hold your breath before releasing a deep exhale. Move your shoulders toward the ceiling or your ears and hold for a moment before relaxing them again. </li><li class="mc-my-4"> 8. Relieve facial tension. Purse your lips together, hold them and then release them to relieve tension in your face. Open your mouth wide, hold, then release. Shut your eyes tightly and hold for a few seconds before opening them. Lastly, raise your eyebrows, hold, then release. </li></ol>

How to Practice Progressive Muscle Relaxation

Practicing progressive muscle relaxation can improve the overall quality of life of practitioners. Some of the physical and mental benefits may include:<ol class="mc-m-4"><li class="mc-my-4"> 1. Improved blood pressure: Physical activity can lower blood pressure and reduce hypertension. </li><li class="mc-my-4"> 2. Insomnia prevention: The inability to fall asleep is often a result of stress and anxiety. PMR promotes the feeling of relaxation and can help practitioners fall asleep faster and improve <a href='https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality","linkCopy":"sleep quality","category":null}'>sleep quality</a>. </li><li class="mc-my-4"> 3. Pain relief: Reducing muscle tension can help with chronic pain in the neck, shoulders, and back, as well as other affected muscle groups. </li><li class="mc-my-4"> 4. Stress relief: Practicing PMR is a form of <a href='https://www.masterclass.com/articles/how-to-reduce-stress' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-reduce-stress","linkCopy":"stress","category":null}'>stress</a> management and can ease stress and anxiety. The exercise requires deep breathing and mental focus, which can activate the parasympathetic nervous system and lower the body’s cortisol levels. </li></ol>

4 Potential Benefits of Progressive Muscle Relaxation

Find something comfortable to sit or lie on, grab a <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.

Want to Learn Even More About Cultivating a Mindfulness Practice?

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being.

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 


A woman sitting on a bed cross-legged meditating, wearing headphones. 

progressive-muscle-relaxation

In neuroscience, serotonin is a naturally occurring neurotransmitter that carries signals throughout the body between nerve cells. Serotonin, scientifically known as 5-hydroxytryptamine (5-HT), plays an important role in the [central nervous system](https://www.masterclass.com/articles/autonomic-nervous-system). 

Serotonin levels maintain various body functions, from blood clotting to cognition and from memory to bone health. Low levels of serotonin can cause mood disorders and other health conditions. There are many natural ways to boost serotonin levels, including engaging in regular exercise, light therapy, and proper eating.
Dopamine and serotonin are both naturally occurring neurotransmitters. Along with [endorphins](https://www.masterclass.com/articles/endorphins-explained), dopamine and serotonin are naturally occurring chemicals known as [happiness](https://www.masterclass.com/articles/types-of-happiness) hormones. The release of dopamine and serotonin can affect a person’s mood and overall happiness. 

Dopamine causes euphoria and pleasure by acting on the brain’s reward centers. Typically, dopamine releases after you reach a goal, triggering the brain’s reward system and elevating your mood. Dopamine promotes motivation and productivity. On the other hand, sunlight and aerobic exercise produce serotonin, which boosts happiness and calmness.
Serotonin is essential to the human body. Consider the role of serotonin in the following bodily functions:

1. __Serotonin aids in digestion__. The intestines produce most of the body’s serotonin, which is essential to gastrointestinal activity and health. Serotonin receptors trigger nausea, help regulate gastrointestinal activity, and combat irritable bowel syndrome.
2. __Serotonin boosts your mood__. Having the right amount of serotonin in your body plays a prominent role in decreasing feelings of [anxiety](https://www.masterclass.com/articles/anxiety-and-sleep) or depression and can keep you thinking positively even under stress.
3. __Serotonin helps sleep__. The brain converts serotonin into [melatonin](https://www.masterclass.com/articles/melatonin-explained), a chemical that helps you focus, relax, and enjoy a deeper slumber. Serotonin enables you to calm down and rest.
4. __Serotonin promotes blood clotting__. Blood platelets store the majority of the body’s serotonin. Platelets release serotonin to help your body produce blood clots so you can heal from a wound or cut and adequately recover from an injury.
5. __Serotonin supports bone health__. The brain produces serotonin in its serotonergic system to enhance your bone density and overall health.
Consider these natural ways to increase your serotonin levels to improve your overall well-being:

1. __Eat a healthy diet__. Leafy greens, bananas, beans, and fatty fish are some foods you should consume as part of a healthy, diverse diet to increase serotonin levels. For example, the amino acid tryptophan facilitates serotonin production, and you can obtain it through chicken, eggs, cheese, and other foods.
2. __Engage in physical activity__. [Aerobic exercise](https://www.masterclass.com/articles/aerobic-exercise-guide) stimulates feelings of happiness. Serotonin is responsible for this positive jolt, so doing activities that make your body happy can also make your mood happy.
3. __Spend time in the sunshine__. The sun activates the production of serotonin. Spending time outdoors or using a light therapy box can help increase serotonin levels and combat seasonal affective disorder.
4. __Take dietary supplements__. Several common supplements, including St. John’s-wort and 5-HTP, can increase your body's serotonin. Always consult a doctor before taking supplements.
5. __Talk to a therapist__. Stress and anxiety might suppress serotonin production and lead to bodily dysfunctions. [Therapists](https://www.masterclass.com/articles/what-to-expect-from-therapy) can help you find ways to mitigate feelings of stress.
If you feel you have a serotonin deficiency after trying natural remedies, seek help from a health care provider who can test your body’s serotonin levels and might prescribe dietary supplements or antidepressant medications. Selective serotonin reuptake inhibitors (SSRIs) are the most common antidepressants for improving a person’s mood since depression and other mental health conditions can be symptoms of a chemical imbalance in the brain. 

Serotonin-norepinephrine reuptake inhibitors (SNRIs) are another kind of drug; like SSRIs, they block serotonin reuptake and impact norepinephrine levels. Health care providers can also prescribe tricyclic antidepressants (TCAs) and monoamine oxidase inhibitors (MAOIs) to combat chemical imbalances. Note that certain medications that increase serotonin levels can have side effects and lead to serotonin syndrome.
Serotonin syndrome might occur when you start a new medication that boosts serotonin levels by too much. Very high levels of serotonin can lead to seizures. Other symptoms of serotonin syndrome include blood pressure fluctuation and increased nervousness or anxiety. In rare cases, serotonin syndrome can be life-threatening.
*Please note that the information in this article is for educational purposes only and not to diagnose or treat any medical condition. The use of medications should always be under the guidance and supervision of a qualified healthcare professional.*

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Serotonin promotes mental health and positive energy. High serotonin levels can lower your blood pressure, improve sleep, and maintain all your body’s functions. Learn how to increase serotonin to boost overall health.

Serotonin promotes mental health and positive energy. High serotonin levels can lower your blood pressure, improve sleep, and maintain all your body’s functions. Learn how to increase serotonin to boost overall health.

How to Increase Serotonin: 5 Ways to Boost Serotonin Naturally

In neuroscience, serotonin is a naturally occurring neurotransmitter that carries signals throughout the body between nerve cells. Serotonin, scientifically known as 5-hydroxytryptamine (5-HT), plays an important role in the <a href='https://www.masterclass.com/articles/autonomic-nervous-system' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/autonomic-nervous-system","linkCopy":"central nervous system","category":null}'>central nervous system</a>. Serotonin levels maintain various body functions, from blood clotting to cognition and from memory to bone health. Low levels of serotonin can cause mood disorders and other health conditions. There are many natural ways to boost serotonin levels, including engaging in regular exercise, light therapy, and proper eating.

What Is Serotonin?

Dopamine and serotonin are both naturally occurring neurotransmitters. Along with <a href='https://www.masterclass.com/articles/endorphins-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/endorphins-explained","linkCopy":"endorphins","category":null}'>endorphins</a>, dopamine and serotonin are naturally occurring chemicals known as <a href='https://www.masterclass.com/articles/types-of-happiness' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/types-of-happiness","linkCopy":"happiness","category":null}'>happiness</a> hormones. The release of dopamine and serotonin can affect a person’s mood and overall happiness. Dopamine causes euphoria and pleasure by acting on the brain’s reward centers. Typically, dopamine releases after you reach a goal, triggering the brain’s reward system and elevating your mood. Dopamine promotes motivation and productivity. On the other hand, sunlight and aerobic exercise produce serotonin, which boosts happiness and calmness.

Dopamine vs. Serotonin

Serotonin promotes mental health and positive energy. High serotonin levels can lower your blood pressure, improve sleep, and maintain all your body’s functions. Learn how to increase serotonin to boost overall health.

Serotonin promotes mental health and positive energy. High serotonin levels can lower your blood pressure, improve sleep, and maintain all your body’s functions. Learn how to increase serotonin to boost overall health.


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