practice
Muscle relaxation
Tense — and release. The body knows how to relax on its own, if you remind it how. Takes 8–10 minutes.
progressive muscle relaxation
Tense
and release.
This exercise takes you through 8 muscle groups — from feet to face. For each: 5 seconds of tension, 10 seconds of release. Find a comfortable position, sit or lie down.
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How it works
Progressive muscle relaxation (PMR)
The technique was developed by Edmund Jacobson in the 1920s. When you deliberately tense a muscle and then release it, it relaxes more deeply than it could without the prior tension. This contrast teaches the body to tell tension from relaxation.
When to use it
During chronic anxiety, trouble falling asleep, after a stressful day, or a feeling of 'stiffness' in the body. Also effective as a daily practice before sleep.
Need extra support?
The body already knows the way. And music and community are beside you when you need more.