💪 Progressive Muscle Relaxation

Release tension systematically, one muscle group at a time

What is PMR?

Progressive Muscle Relaxation (PMR) is an evidence-based technique developed by Dr. Edmund Jacobson. You deliberately tense each muscle group for a few seconds, then release. The contrast teaches your body what true relaxation feels like.

Reduces physical tension and anxiety
Improves sleep quality
Lowers blood pressure and heart rate
Enhances body awareness

Tense:

Release:

Ready to Begin

Find a comfortable position. You'll tense each muscle group, then release and notice the contrast.

0 / 10 muscle groups

Tips

Tense firmly but not to the point of pain or cramping
Focus on the contrast between tension and relaxation
Breathe normally throughout — don't hold your breath
Practice in a quiet, comfortable space
Best done lying down or in a supportive chair