Progressive Muscle Relaxation (PMR) works on a simple principle: physical tension and mental anxiety are connected. By deliberately tensing and then releasing each muscle group, you teach your body to recognise the difference between tension and relaxation. Over time, you become better at noticing when you're carrying tension and releasing it before it builds.
How to do it
- TENSE each muscle group firmly (not painfully) for 5 seconds
- RELEASE suddenly. Let go all at once.
- NOTICE the contrast for 10-15 seconds. The release is the important part.
- Move on to the next muscle group
If you have any injuries or chronic pain, skip that muscle group or tense very gently. The goal is relaxation, not discomfort.
Guided PMR sequence
When to use it
- Before bed to release the day's accumulated tension
- During work breaks to prevent tension headaches
- After exercise as a cool-down practice
- Any time you notice you're holding tension (clenched jaw, tight shoulders)
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.