Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a simple technique that helps reduce stress by tensing and then relaxing different muscle groups in your body. It can be done almost anywhere – whether you’re sitting, lying down, or even standing.

Here’s how to do it:

1. Find Your Position: Get comfortable in your current environment. You can sit, lie down, or stand, depending on where you are. Make sure your body feels supported.

2. Start with Your Feet: Focus on your feet. Inhale deeply, and as you do, tense the muscles in your feet and toes as much as feels comfortable. Hold for 5 seconds.

3. Release the Tension: Exhale slowly and release the tension in your feet, letting them relax completely. Notice the difference between tension and relaxation.

4. Move Up Your Body: Gradually work your way up through your body, tensing and relaxing each muscle group:

   • Calves

   • Thighs

   • Hips and buttocks

   • Stomach

   • Chest

   • Hands

   • Arms

   • Shoulders

   • Neck

   • Face (tense your jaw, close your eyes tightly, and then relax)

5. Breathe Slowly and Evenly: Throughout the practice, focus on your breathing. Inhale while tensing and exhale as you release.

6. Stay Present: After completing the sequence, take a few moments to notice how your body feels. Enjoy the sense of relaxation that spreads through your muscles.

If you’re in a public or busy space and can't complete the full body sequence, focus on a few key areas like your shoulders, neck, or hands. Any release of tension helps.

Quick Alternative: If a full body scan feels like too much, focus on just your hands and feet: Squeeze your fists tightly for 5 seconds, then release. Press your feet firmly into the floor, then relax. This simpler version still releases tension.

Start Simple: If you're new to this, start with just your hands and shoulders. Add more areas as you get comfortable.