Progressive Muscle Relaxation (PMR)

What is Progressive Muscle Relaxation (PMR)?

Systematically tense and release muscle groups from head to toe. Invented in 1938, backed by 80+ years of research. Reduces anxiety, lowers blood pressure, improves sleep quality, and teaches you the difference between tension and relaxation.

Is there evidence for it?

How do you do Progressive Muscle Relaxation (PMR)?

1. 1.Lie down or sit comfortably. Close your eyes. Take 3 deep breaths to settle in
2. 2.Start at your feet: tense your foot muscles HARD for 5-7 seconds (curl toes, flex arch), then release completely. Notice the contrast between tension and relaxation
3. 3.Move upward: calves → thighs → glutes → abdomen → hands (make fists) → forearms → biceps → shoulders (shrug to ears) → neck → face (scrunch everything)
4. 4.Hold each tension for 5-7 seconds, release for 15-20 seconds. Really notice how the relaxation FEELS — the warmth, heaviness, softness
5. 5.Full sequence takes 15-20 minutes. Do before bed for sleep, or anytime you notice physical tension. After 2 weeks of practice, you can do a 'quick scan' version in 3 minutes

How long does it take?

15-20 minutes per session.

Is it hard to start?

easy.

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