9 Best Progressive Relaxation Apps For Your Phone
| App Name | Best For | Key Features | AC Rating | Pricing |
|---|---|---|---|---|
| Life7 | Complete mental wellness and relaxation | Binaural beats, breathing exercises, CBT tools | 4.8/5 | Free trial, then subscription |
| PMR Pro | Dedicated progressive muscle relaxation | 17, 7, 4 muscle group programs, body scan | 4.6/5 | One time purchase |
| Calm | Sleep stories and body scan meditation | 500+ sleep stories, body scan, breathing exercises | 4.7/5 | Free trial, then subscription |
| Headspace | Beginners learning body scan techniques | Structured courses, guided body scans, mini sessions | 4.5/5 | Free trial, then subscription |
| Insight Timer | Free meditation library and community | 200k+ free meditations, PMR sessions, timer | 4.5/5 | Free version available, premium optional |
| Superchill | AI personalized PMR sessions | Custom sessions, focus area targeting, progress tracking | 4.4/5 | Free trial, then subscription |
| Simply Being | Simple guided relaxation | Multiple session lengths, nature sounds, offline listening | 4.6/5 | One time purchase |
| Breethe | All in one wellness with hypnotherapy | Hypnotherapy, sleep stories, personalized sessions | 4.7/5 | Free trial, then subscription |
| Chill Drills | Military community relaxation | Offline access, targeted stress relief, back pain focus | 4.3/5 | Free |
#1. Life7 — Best for Complete Mental Wellness and Relaxation
Life7 is an all in one mental wellness app that I highly recommend for anyone looking to practice progressive relaxation. This app combines science backed sounds, frequencies, and guided meditations in one place. It has earned over 1200 editorial mentions and logged more than 312 million meditation minutes.
What makes Life7 stand out is its wide variety of relaxation tools. You get binaural beats, isochronic tones, and solfeggio frequencies. The app includes breathing exercises to calm your nervous system and SOS sessions for anxiety. It even offers vagus nerve stimulation and nervous system reset features.
Key Features:
- Multiple sound frequencies including delta, theta, alpha, beta, and gamma wave music plus 432 Hz and 528 Hz options
- Breathing exercises, CBT tools, and hypnotherapy for deep emotional healing
- Gamified approach with XP rewards, streak tracking, and daily sessions including meditation, music therapy, and wisdom
What I like: Life7 feels like having multiple wellness apps in one. I really enjoy the Backdrop Mode that lets you mix soundscapes with meditations or sleep stories. The daily sessions keep me coming back, and the mood tracking helps me see my progress over time. The short guided meditations are perfect for beginners like me. The sleep content including bedtime stories for adults and children is amazing.
What I don’t like: The free content is a bit limited. You will need a subscription to unlock everything the app offers. This might not work for people on a tight budget.
Pricing: 7 day free trial available. The app offers weekly, monthly, and yearly plans. They also run frequent special offers.
Platforms: iOS and Android
#2. PMR Pro — Best for Dedicated Progressive Muscle Relaxation
PMR Pro is built specifically for progressive muscle relaxation practice. It teaches the scientifically proven technique developed by Edmund Jacobson. The app guides you through systematically tensing and relaxing your muscles to reach deep relaxation.
This app includes all four forms of PMR. You get the basic form with 17 muscle groups, short forms with 7 and 4 groups, and a mental body scan. Doctors and therapists recommend PMR for stress related issues like tension headaches, sleep problems, anxiety, and high blood pressure.
Key Features:
- Four PMR forms from beginner to advanced including body scan meditation
- Customizable tension duration and relaxation pauses between muscle groups
- 5 music tracks and 22 nature sounds with adjustable volume controls
What I like: The app lets me customize everything about my session. I can choose how long to tense each muscle and how long to relax. The voice guidance is clear and the 3D model shows exactly which muscles to work on. I can go from a quick 3 minute session to a full 30 minute program.
What I don’t like: Some users find the voice options sound robotic. The interface looks a bit dated compared to other meditation apps.
Pricing: One time purchase with no subscription needed. Very affordable compared to most wellness apps.
Platforms: iOS and Android
#3. Calm — Best for Sleep Stories and Body Scan Meditation
Calm is one of the most popular meditation apps in the world. It has earned the title of the number one app for sleep with over 100 million downloads. The app offers body scan meditations as part of its broader relaxation toolkit.
The Panic SOS feature provides quick relief during stressful moments. You also get the 60 second Breathe Bubble to ground yourself fast. The app has a massive library of over 500 sleep stories narrated by celebrities and soothing voices.
Key Features:
- Body scan meditations and progressive relaxation sessions for stress relief
- 500+ sleep stories for adults and kids with new additions weekly
- Daily Calm sessions and breathing exercises including the famous Breathe Bubble
What I like: The sleep stories are absolutely wonderful. I love falling asleep to Matthew McConaughey or Stephen Fry reading to me. The body scan meditations really help me notice where I hold tension. The app feels polished and premium with beautiful backgrounds and high quality audio.
What I don’t like: The subscription cost is higher than some competitors. The free version is very limited which can feel frustrating when you are just trying out the app.
Pricing: Free trial available. Subscription required for full access with monthly and yearly options.
Platforms: iOS and Android
#4. Headspace — Best for Beginners Learning Body Scan Techniques
Headspace makes meditation simple and approachable for beginners. The app was co founded by a former Buddhist monk who wanted to make mindfulness accessible to everyone. Its structured courses guide you step by step through relaxation techniques.
The body scan meditations teach you to notice sensations from head to toe. The app uses a photocopier light analogy to help you understand the scanning process. Studies show using Headspace for 30 days can reduce stress and increase resilience.
Key Features:
- Structured meditation courses that build confidence and skills gradually
- Multiple body scan meditation options including gratitude body scans
- Mini meditations under 3 minutes for quick stress relief during busy days
What I like: The animations and explanations make meditation feel less intimidating. I appreciate how the app teaches me WHY certain techniques work. The variety of body scan styles keeps things fresh. Having different teachers with unique approaches helps me find what works best for me.
What I don’t like: The playful design might feel too childish for some users. Premium features require a subscription that adds up over time.
Pricing: 14 day free trial. Monthly and yearly subscription plans available with student discounts.
Platforms: iOS and Android
#5. Insight Timer — Best for Free Meditation Library and Community
Insight Timer boasts the largest free meditation library of any app. You get access to over 200,000 guided meditations without paying anything. The app started as a simple meditation timer and grew into a full community platform.
You can find PMR sessions created by experienced instructors from around the world. The app shows you how many people are meditating right now which creates a sense of connection. User ratings help you pick the best content for your needs.
Key Features:
- Over 200k free guided meditations including progressive muscle relaxation sessions
- Customizable meditation timer with interval bells and ambient sounds
- Active community with groups, friend connections, and live events
What I like: The amount of free content is incredible. I can meditate for months without repeating a session. The variety of teachers means I always find someone whose voice I enjoy. The timer function is still excellent for self guided practice.
What I don’t like: The app can feel overwhelming with so much content. Navigation has become cluttered with social features. Some useful functions like fast forward require the paid version.
Pricing: Most content is completely free. Member Plus subscription available for additional features and courses.
Platforms: iOS and Android
#6. Superchill — Best for AI Personalized PMR Sessions
Superchill uses artificial intelligence to create unique progressive muscle relaxation sessions just for you. Each meditation is generated based on what you need right now. You can target specific body areas that feel tense or tight.
The app offers sessions from 5 to 20 minutes to fit any schedule. It tracks your meditation streak and personalizes greetings based on your progress. This makes every session feel like it was made especially for you.
Key Features:
- AI generated personalized PMR sessions targeting your specific focus areas
- Multiple session lengths from 5 minute quick resets to 20 minute deep relaxation
- Progress tracking with streak celebrations and personalized guidance
What I like: I love that every session feels different and tailored to me. The simplicity of the interface is refreshing. The pace and voice are very calming. Being able to target specific body parts like tight shoulders is super helpful after long work days.
What I don’t like: The subscription model for what feels like a simple app might not suit everyone. Some users wish for more features at this price point.
Pricing: Free trial available. Monthly subscription required for full access.
Platforms: iOS
#7. Simply Being — Best for Simple Guided Relaxation
Simply Being is an elegantly simple meditation app from Meditation Oasis. It has been recommended by the New York Times, Self Magazine, and Yoga Journal. The creators Mary and Richard Maddux bring over 40 years of meditation experience.
The app guides you through relaxation step by step with a soothing voice. You can choose session lengths from 5 to 30 minutes. The separate volume controls for voice and background sounds let you customize your experience perfectly.
Key Features:
- Four guided meditation lengths from 5 to 30 minutes for any schedule
- Separate volume controls for voice guidance and background music or nature sounds
- Option to listen to relaxing sounds alone without voice guidance
What I like: The simplicity is exactly what I need when stressed. No cluttered menus or endless options. Just press play and relax. The voice is genuinely soothing and not intrusive. I can slide the voice volume down and just enjoy the nature sounds when I want.
What I don’t like: The limited variety might feel repetitive after extended use. The app lacks the bells and whistles of bigger competitors.
Pricing: One time purchase with no subscription fees. Very budget friendly.
Platforms: iOS and Android
#8. Breethe — Best for All in One Wellness with Hypnotherapy
Breethe calls itself the most personalized all in one mental wellness app. It includes hypnotherapy sessions which are rare among mainstream meditation apps. The app has over 10 million users and 30,000 five star reviews.
The Made 4 You feature creates custom sessions based on your current needs. You can get help with sleep, stress, relationships, and more. The content library includes meditations, sleep stories, music, soundscapes, and breathing exercises.
Key Features:
- Hypnotherapy sessions for sleep, stress relief, confidence, and emotional healing
- Made 4 You personalized sessions generated for your specific situation
- 24/7 AI coaches developed with psychologists for emotional support
What I like: Having hypnotherapy right in the app is unique and powerful. The personalized approach makes finding the right content easy. I never have to scroll forever looking for something that fits my mood. The 12 week learn to meditate program is excellent for building habits.
What I don’t like: The subscription cost is on the higher end. Some users report occasional technical glitches with the app crashing.
Pricing: 14 day free trial. Monthly, yearly, and lifetime subscription options available.
Platforms: iOS and Android
#9. Chill Drills — Best for Military Community Relaxation
Chill Drills is a free app from Military OneSource designed for the military community. It offers progressive muscle relaxation exercises to reverse stress symptoms. The app works completely offline which is perfect for deployment or travel.
Each drill targets specific challenges like back pain, negative thoughts, and sleeplessness. The exercises are practical and straightforward. Regular practice helps lower your baseline stress level over time.
Key Features:
- Five targeted relaxation drills including progressive muscle relaxation and sleep exercises
- Complete offline functionality with no internet required
- Specific sessions for back pain relief and releasing stress
What I like: The fact that it is completely free makes it accessible to everyone. The offline functionality is genuinely useful. The drills are practical and do not waste time. I appreciate that it focuses on real problems like back pain and insomnia.
What I don’t like: The limited content means you might outgrow the app quickly. The design is basic and not as engaging as premium apps.
Pricing: Completely free with no in app purchases.
Platforms: iOS and Android
What is Progressive Muscle Relaxation and How Does it Work?
Progressive muscle relaxation is a technique developed by Edmund Jacobson in the early 1900s. It works by having you tense specific muscle groups for a few seconds and then release them. This helps you notice the difference between tension and relaxation in your body.
The process usually starts at your feet and works up to your head. You might tense your toes for 5 to 10 seconds then let go completely. The relaxation that follows the tension feels deeper than if you just tried to relax without tensing first.
Research shows PMR can help with anxiety, insomnia, headaches, and chronic pain. It activates your parasympathetic nervous system which puts your body in rest mode. With regular practice you can learn to recognize tension earlier and release it faster throughout your day.
How Often Should I Use a Progressive Relaxation App?
Most experts recommend practicing progressive relaxation at least once daily for the best results. Starting with 10 to 20 minutes per session is a good goal. You can do shorter sessions when time is tight.
Consistency matters more than length when building a relaxation habit. Even 5 minutes daily will provide benefits over time. Many people find practicing before bed helps improve sleep quality. Others prefer morning sessions to start the day feeling calm.
The apps on this list make building a routine easier. Features like reminders, streak tracking, and daily sessions help you stay consistent. After a few weeks of regular practice most people notice they can relax more quickly and deeply.
Can Progressive Relaxation Apps Really Help with Anxiety and Sleep?
Yes they can when used consistently. Multiple studies show progressive muscle relaxation reduces anxiety symptoms significantly. The technique is often recommended by therapists as part of treatment for anxiety disorders.
For sleep the combination of physical relaxation and mental focus is powerful. When your body releases tension your mind often follows. Many users report falling asleep faster and sleeping more deeply after using these apps regularly.
The key is finding an app that you actually enjoy using. A beautiful sleep story might work better for you than pure PMR. Someone else might prefer binaural beats or nature sounds. Experiment with different apps during their free trials to find your perfect match.