Progressive Muscle Relaxation (with voice recording)

What is Progressive Muscle Relaxation?

Progressive Muscle Relaxation (PMR) is an anxiety-reduction technique that involves alternating tension and relaxation in all of the body's major muscle groups.

A step-by-step guide

Find a quiet place free from distrations. For this guide, each tightening of the muslces will take 15 seconds, while releasing the tension should take 30 seconds. Focus your attention on the following areas, being careful to leave the rest of your body relaxed:
1. Forehead - squeeze the muscles in your forehead and feel the muscles becoming tighter and tenser. Then slowly release the tension in your forehead.

A step-by-step guide


Jaw - tense the muscles in your jaw, then release the tension slowly


Neck and shoulders - increase tension in your neck and shoulders by raising your shoulders up towards your ears. Slowly release the tension after and notice it melting away.


Arms and hands - slowly draw both hands into fists and pull your firsts into your chest, squeezing as tight as you can. Then slowly release your fists.

A step-by-step guide


Buttocks - slowly increase tension in your buttocks then slowly release the tension


Legs - slowly increase the tension in your quadriceps and calves by squeezing the muscle as hard as you can. Then gently release the tension.


Feet - slowly increase the tension in your feet and toes and tighten the muscles as much as you can. Then slowly release the tension.

A step-by-step guide

Notice the difference in how your muscles feel as you relax and enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.

Voice recording

Click on the link and scroll down to listen to a voice recording, with directions on practicing PMR. The use of an audio recording will allow you to fully relax and concentrate on the technique.

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