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A 1-minute guide

What this is

A body-based way to calm down

Progressive Muscle Relaxation (PMR), developed by Dr Edmund Jacobson, has you gently tense one muscle group, then release it and notice the calm that follows. Group by group, it lowers the body’s fight-or-flight response and teaches you to let go of hidden tension.

Who it is for

• People who carry stress in their body — tight shoulders, clenched jaw, restless legs.
• Anyone who struggles to switch off before sleep.
• People feeling anxious, wound-up, or physically restless.

Benefits

• Lowers physical tension and calms the nervous system.
• Can make falling asleep easier (used in CBT for insomnia).
• Builds awareness so you catch tension earlier next time.

Precautions

• Tense gently — never to the point of pain. If a muscle hurts, ease off or skip it.
• If you have an injury, recent surgery, high blood pressure or are pregnant, keep tension very light and skip affected areas. Ask your doctor if unsure.
• Do this seated or lying down somewhere safe — not while driving.

Disclaimer

Everything you track stays only on this device (in your browser’s local storage). Nothing is uploaded or shared. This tool offers general self-help support and is not therapy, diagnosis, or treatment.