A guided audio exercise to release physical tension and reduce anxiety.
08:00
Read the process below, then click play to begin.
The Process
Progressive Muscle Relaxation (PMR) is a two-step process. First, you **tense** a group of muscles. Then, you **release** the tension. This helps you become aware of how muscle tension feels and learn to intentionally relax your body.
How to do it:
**Find a comfortable position.** Lie down or sit in a chair with your feet flat on the floor and your hands on your lap.
**Start at your head and work your way down.** The guided audio will instruct you to tense specific muscle groups, such as your forehead, jaw, neck, and shoulders.
**Tense each muscle group for 5 seconds.** Squeeze the muscles tightly, but not so hard that it causes pain.
**Release the tension.** For 15 seconds, focus on the sensation of relaxation and how different it feels from being tense.
**Continue to move through all major muscle groups** until you feel a deep sense of calm and relaxation throughout your body.