Paired Muscle Relaxation
5-minute read; 90 second video. Take breaks as needed or
Paired Muscle Relaxation (PMR) Technique
- Paired Muscle Relaxation (PMR) is a technique to help you relax by reducing physical tension in your body.
Here’s how you can try it:
You can follow along with the audio recording below, or just read the instructions first and go at your own pace.
- Step 1: First, sit or lie down in a comfortable position where you can fully relax.
- Step 2: Take a few deep, slow breaths to start calming your mind and body.
- Step 3: Slowly start to tense and relax different muscle groups, starting with your feet and working your way up. You’ll hold the maximum tension for 5-10 seconds, then release the tension quickly and completely. Notice the difference in how your muscles feel.
- Step 4: After tensing and relaxing each muscle group, focus on the feeling of relaxation spreading through your body. Take slow, deep breaths to enhance this relaxation.
Important Notes:
- If you have any injuries or pain in certain areas, don’t force yourself to push through. You can skip any problem areas and simply focus on your breath instead.
- By practicing PMR regularly, you can help reduce overall tension and stress, promoting a sense of calm and relaxation.