PMR Self-Guide
Settling In
Find a time and place to practice, where you will not be interrupted.
Settle into a comfortable sitting position, with your arms and hands loose at your sides, and your legs uncrossed.
Relax and gently close your eyes.
Begin to prolong your exhale, slightly more with each breath – so your exhale becomes a long *sigh*
Focus on your exhale, not worrying at all about your inhale – simply allow your inhale to flow gently and smoothly into the belly.
As you go along, if you realize that your mind has wandered or you’ve become distracted, just pick up wherever you find yourself.
To learn and practice "full" progressive muscle relaxation, follow this sequence:
Send the breath out (prolonged exhale, like a sigh)
Focus on a specific muscle group (see list below)
As you inhale, tighten that muscle group - just enough to feel those muscles
Hold it for a moment, silently counting “3-2-1”
Release the muscles and breath all at once – just “drop”
Take a gentle inhale as preparation for sending the breath out again
(Repeat for each muscle group)
About halfway through, do an internal “scan” for signs of tension in the muscle groups completed so far – release using breath-tighten-release procedure
After completing all of the muscle groups, again do an internal “scan” for signs of tension, head to toe – this time, drop tension silently and directly
Remain still for up to 20 minutes, allowing sense of relaxation to deepen
Use imagination to amplify relaxation (see videos on "Suggested Doing" page if needed): "Inhale 'Peaceful,' Exhale 'Calm'" or "Five Senses Awareness"
Muscle groups:
Hands (palms) – curl into (gentle) fists
Hands (back) – flex, spreading fingers
Forearm – bend at wrist to tighten inner muscles of lower part of arm
Upper arms – biceps, bend at elbow (relax your hands)
Back of arm – straighten your arms and focus on muscles on the back side
Shoulders – shrug your shoulders up to your ears
Neck – tilt to each side, turn to each side, front of the neck (chin down), back of the neck (as if you were looking upward)
Face – forehead (eyebrows up, eyebrows pulled together in “thinking” position, scrunch up eyes and nose, purse lips, open jaw)
Upper back – bring shoulder blades closer together
Upper chest – tighten chest muscles, pulling in toward sternum
Stomach – begin the inhale slightly before tightening abdominal muscles
Mid-/low back – arch slightly
Lower abs – lift each leg from the knee, let the rest of the leg hang loose below
Buttocks - tighten
Thighs – extend each leg, one at a time
Inner thighs – squeeze together
Shins – draw toes upward
Calf muscles – point toes away from you
Feet – very gently scrunch up toes and tighten arches
Mastering PMR and "Mini" Practices
The goal of PMR is to progress from the full, detailed version (described above and in the "Track 1" recording) to being able to significantly relax all of your muscles together – in one step, silently and imperceptibly.
For most people, it will take 10-12 times practicing the full version with the recording or directions above before being really able to “drop” into a more relaxed state.
However, once you are comfortable with the full version – usually after practicing just 4-5 times – you can try combining muscle groups, doing “mini” versions. For instance:
Send out your breath, then as you inhale, all together tense your hands, feet, arms and legs just as you did before. Hold it-3-2-1. Release completely (muscles and breath all at once). Relax for 20-30 seconds before moving on to the next muscle group [pause].
-or-
Send out your breath, then as you breath in, all together tense your stomach and chest muscles. Hold it-3-2-1. Release completely. Relax for 20-30 seconds.
-or-
Send out your breath, then as you inhale, all together tense your shoulders, neck, eyes, mouth and forehead. Hold it-3-2-1. Release completely. Relax for 20-30 seconds.
-or-
Finally, tense all the muscles of your body together: Send out your breath, then as you inhale, tense your whole body. Hold it-3-2-1. Release completely, relax.
If you have an extra minute or two, it is a great time to visit your favorite visualization – “peaceful/calm,” your favorite scene using all 5 senses.
When you are done, simply exhale and open your eyes.
Using PMR Whenever You Need Relief
The final step in mastering PMR is using PMR anywhere, and almost anytime, in this way:
Exhale slowly and allow the air to flow back in, to your belly. Out. In. Out. In. Out.
Take notice of any residual tension anywhere in your body.
Release it directly as you quietly exhale.
Feel the tension slide out of your body.