Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) helps you calm both body and mind by teaching you to notice the contrast between tension and release. By systematically tightening a set of muscles and then letting go, you learn to spot where you hold stress and how to let it go. With practice, a simple cue word - such as “peace” - can trigger this relaxation response whenever you need it.

Basic PMR Procedure

Find a comfortable seated or lying position in a quiet space. Starting at your feet and moving upward, tense each small muscle group for five seconds-such as curling your toes or clenching your fists-then release abruptly and notice the warm wave of relaxation for fifteen to thirty seconds. Continue through calves, thighs, hips, abdomen, chest, hands, arms, shoulders, neck and face. Repeat the tension-and-release cycle for each group twice before moving on.

Shorthand PMR Procedure

After you can clearly feel the difference between tension and relaxation with the basic procedure, switch to the shorthand method to relax more quickly. You will flow through five poses without pausing. Pose one tenses fists, biceps and shoulders; pose two rolls the head from shoulder to shoulder; pose three contracts face and shoulders; pose four arches the chest with a deep breath; pose five flexes and extends the legs. In each pose hold the tension for five seconds, release quickly, notice the relaxed sensation for fifteen to thirty seconds, then repeat the tension-and-release once more. Use your cue word silently as you release each time.

Practise Safely

PMR should never cause pain. If you feel discomfort when tensing neck, back or feet, reduce the force or skip that group. If you become dizzy or light-headed, pause until you feel stable and then resume at a gentler pace. Consult a medical professional before beginning if you have any health concerns.

Procedure Selection

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Basic PMRShorthand PMR

Scheduling Your PMR Session

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