ChillSleep
Movement & Body

Progressive Muscle Relaxation (PMR)

Systematically tense and release muscle groups to melt away physical tension

10-15 minutes

Progressive Muscle Relaxation was developed by physician Edmund Jacobson in the 1920s. This technique involves deliberately tensing specific muscle groups for 5-10 seconds, then releasing the tension while focusing on the sensation of relaxation. By working through the body systematically, you learn to recognize and release physical tension that may be keeping you awake.

How To Do It

  1. 1

    Lie comfortably on your back with arms at your sides.

  2. 2

    Starting with your feet, curl your toes tightly for 5 seconds, then release completely for 10 seconds.

  3. 3

    Move up to your calves, then thighs, tensing each muscle group firmly before releasing.

  4. 4

    Continue through buttocks, stomach, chest, hands, arms, shoulders, neck, and face.

  5. 5

    After tensing your face muscles, take three deep breaths and scan your body for any remaining tension.

  6. 6

    If you find tight spots, repeat the tense-release cycle for those areas.

The Science Behind It

PMR works by activating the relaxation response through muscle fatigue and the contrast between tension and release. Studies show it reduces cortisol levels and increases parasympathetic nervous system activity, making it particularly effective for stress-related insomnia.

Tips

  • Never tense so hard it hurts — firm tension is enough to feel the contrast.

  • Focus on the sensation of muscles becoming heavy and warm as they relax.

  • If you fall asleep before finishing, that's success! No need to complete every muscle group.

  • Pair with slow breathing for enhanced relaxation effects.

Best For

Falling asleepMuscle relaxationStress reliefAnxiety relief

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