Progressive Muscle Relaxation - To Release Tension

Progressive muscle relaxation (PMR) is a somatic technique that teaches your body the difference between tension and relaxation. By intentionally creating tension in specific muscle groups and then releasing it, you train your nervous system to recognise where you hold stress and learn how to let it go.

This practice works by activating your body's natural relaxation response. When you tense a muscle and then release it, the muscle relaxes more deeply than it was before – creating a wave of relief that signals safety to your nervous system. Over time, this technique helps you become more aware of physical tension patterns and gives you a tool to down-regulate whenever you need it.

In this audio, Anna guides you through a soothing progressive muscle relaxation sequence, moving systematically through the body. Whether you're carrying stress in your shoulders, jaw, or anywhere else, this practice offers a pathway back to ease.

Transcript

So I'm going to introduce you to progressive muscle relaxation, PMR techniques. And this really helps to take your body through controlled stress, Through tensing and flexing your muscles, And then training the body how to down regulate back to that peaceful, Calm state through your breath and through releasing your muscles. So you can start off just by finding a seat or maybe laying down, Depending on where you are and what space you're in. And then you might like to close down or soften your gaze, Looking at the ground underneath you. Just bringing awareness to your body, To your breath, And taking a little scan, Just noticing any tension, Any restriction. And first we'll start to move our breath together. So wherever you are in your breath cycle, Start to empty out your lungs, And take a big breath in through the nose, Through your chest, Ribs, Belly rise, And then let it go. Nice work. The next time you breathe in, Start to tense your fists into little balls, Filling all the way to the top. And then exhale, Let the breath go, Let the hands go, Softening down. Nice work. This time, As you breathe in, Tensing the wrists, The shoulders, The arms, Everything up into a ball, To the top, Then sigh it out, Let it all go. Nice work. This time, Breathing in, Squeezing fists, Arms, Shoulders, Toes, Legs, Full body tense as you fill up the lungs. And then release, Let it all go. Let's do that one more time, Filling all the way to the top, Tensing everything in your body, Squeezing the face, The arms, The legs, And then let it all go. And then take three deep breaths with everything released, Relaxed, Feel your shoulders dropping down towards the ground, Feeling that breath coming in and out of your belly, And just notice any subtle shifts with that softening, That relaxation, And try to hold onto that for the rest of your day.