Progressive Muscle Relaxation Guide

💪 What is PMR?

Progressive Muscle Relaxation (PMR) is a powerful technique that releases physical tension caused by anxiety. Here is how it works: you tense each muscle group for 5 seconds, then relax for 10 seconds. This helps you:

Notice the difference between tension and relaxation
Release muscle tension you did not even know you had
Calm your nervous system
Feel more grounded in your body

Important: Only tense to about 70% - enough to feel it, but not painful!

Ready to Release Tension?

Find a comfortable place to sit or lie down. This exercise takes about 7-8 minutes. You will work through 7 major muscle groups, tensing and relaxing each one.

Remember: Tense firmly but not painfully. Notice the difference between tension and relaxation!

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Fully Relaxed!

Congratulations! You just completed a full Progressive Muscle Relaxation session.

Notice how your body feels now - lighter, looser, calmer. The tension you were carrying has been released. Your nervous system has shifted from "fight or flight" to "rest and digest."

Practice regularly! The more you do PMR, the faster your body learns to relax. Eventually, you will be able to release tension without tensing first!

💡 PMR Tips

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Best Before Bed

PMR is perfect for bedtime! It relaxes your body and prepares you for sleep. Many people fall asleep during it!

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Practice Daily

Do PMR once a day for two weeks and your body will learn to relax on command. It is like training a muscle!

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Do Not Force It

Tense to about 70% - enough to feel the muscle working. Never tense so hard it hurts!

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Focus on the Release

The magic happens in the relaxation phase. Really notice the feeling of letting go and releasing tension.