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Progressive Muscle Relaxation
Systematic tensing and releasing of muscle groups to unwind physical tension.
10-20 minutes per session.
Nightly before bed, or as needed for acute tension.
About this practice
Progressive muscle relaxation (PMR) involves deliberately tensing, then releasing, each major muscle group in sequence. The contrast between tension and release trains the body to recognize and let go of muscular tension, and it's one of the most reliable techniques for winding down before sleep.
How to do it
- Lie down or sit comfortably somewhere quiet.
- Starting with your feet, tense the muscles tightly for 5 seconds, then release completely for 10-15 seconds, noticing the contrast.
- Move upward through each muscle group in turn — calves, thighs, glutes, abdomen, hands, arms, shoulders, face.
- Breathe slowly and normally throughout.
- Finish by lying still for a minute, noticing the overall sense of looseness.
Conditions it may help with
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