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Progressive Muscle Relaxation

A guided technique to release physical tension and calm your mind, one muscle group at a time.

🔬 How it works

PMR works by deliberately tensing each muscle group, then releasing. This teaches your nervous system to recognise and let go of tension. With regular practice, your baseline anxiety reduces over time.

Tense each muscle group for a few seconds
Release and notice the contrast
Move systematically through your whole body
Practice daily for best results

⚠ Note: If you have recent injuries, chronic pain, or muscle conditions, you may skip specific muscle groups in settings. This tool supplements professional treatment and is not a replacement for clinical care.

How distressed do you feel right now?

Subjective Units of Distress (SUD) Scale

5

Moderate distress

0 — No distress10 — Worst ever

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Session Settings

Protocol

Progress from Full → Abbreviated → Rapid as you gain experience

Full (16 groups)

Abbreviated (7)

Rapid (4)

Tense Duration

5 sec

7 sec

10 sec

Release Duration

Time to notice the relaxation after releasing

15 sec

20 sec

30 sec

Transition Pause

3 sec

5 sec

Voice Guidance

Spoken instructions

Language

English

தமிழ்

Background Ambient Sound

Soft ambient tone during session

Skip Muscle Groups

Uncheck any groups you need to skip (injury, pain, etc.)

Group 1 of 16~12 min left

7

TENSE

Right Hand & Forearm

Make a tight fist with your right hand.

Breathe in slowly... and out...

Well done! 🎉

Take a moment to notice how your body feels now compared to before.

How distressed do you feel now?

Rate your current distress level

3

Mild to moderate

0 — No distress10 — Worst ever

Before

5

→

After

3

💡 Tip

Regular daily practice strengthens your relaxation response. Even 10 minutes a day can significantly lower your baseline anxiety over 2–3 weeks. As you improve, try progressing to the abbreviated (7-group) and then the rapid (4-group) protocol.

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Practice History

0

Day Streak 🔥

Last 28 Days

MTWTFSS

SUD Trend

Recent Sessions

No sessions recorded yet.

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Quick Reference

📝 Practice Tips

Practice in a quiet, comfortable place
Tense firmly but not to the point of pain or cramping
Focus on the contrast between tension and release
Don't hold your breath — breathe normally while tensing
Progress to abbreviated protocol after 1–2 weeks of daily practice
The goal is to eventually achieve relaxation without tensing (relaxation by recall)