Relax
Body Awareness
About This Practice
Stress often shows up in the body—tight shoulders, clenched jaws, or stiff backs. Progressive Muscle Relaxation (PMR) is a technique that helps you become aware of this tension and release it. The method involves systematically tensing and relaxing specific muscle groups, helping you identify where you're holding stress and how to let it go.
This practice builds physical and emotional awareness by showing you the difference between what tension and relaxation actually feel like. Over time, it can become a reliable tool to shift from agitation to calm—whether you’re unwinding before bed, breaking up work stress, or recovering after a workout.
How to Use the Focus Frame
Shake the FrameVisualize the swirling glitter as the physical tension held in your body—disorganized, scattered.
Tense from Face to ToesSqueeze your facial muscles first (forehead, eyes, jaw), then work your way down: neck, shoulders, arms, hands, torso, legs, and feet. You can follow the glitter's movement from top to bottom as a guide.
Release Tension as the Glitter SettlesAs you exhale, let each muscle group relax. Watch the glitter fall and imagine the tension falling with it.
The Science Behind It
Neurophysiology of RelaxationPMR activates the parasympathetic nervous system, shifting your body from "fight-or-flight" to "rest-and-digest" mode. This reduces heart rate, lowers blood pressure, and decreases cortisol levels (Carlson & Hoyle, 1993).
Proprioceptive and Interoceptive TrainingAlternating between tensing and relaxing enhances body awareness, improving your ability to recognize when and where you're holding tension (Conrad & Roth, 2007).
Interrupts Chronic Stress LoopsBy resetting your physical baseline, PMR can prevent stress from accumulating and becoming chronic.
References
Carlson, C. R., & Hoyle, R. H. (1993). Efficacy of abbreviated progressive muscle relaxation training: A quantitative review of behavioral medicine research. Journal of Consulting and Clinical Psychology, 61(6), 1059–1067.
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243–264.
Extended Practice
Sequence FocusTense and release one muscle group at a time. Hold the tension for 5–7 seconds, then exhale and release.
Pair With BreathInhale as you tense, exhale as you relax. This reinforces the shift into relaxation.
Body Scan ReviewAfter completing the sequence, do a quick scan to check for leftover tension and repeat where needed.
Everyday Applications
Mid-Workday ResetUse PMR during a break to relieve accumulated neck or shoulder tension.
Pre-Sleep RoutineAdd PMR before bed to help release the day’s stress and prepare your body for rest.
Post-Workout RecoveryPractice PMR after physical activity to promote muscle recovery and prevent tension buildup.
Challenges
"I’m Not Sure I’m Doing It Right"Start with larger muscle groups like your arms or legs. Focus on contrast—how the muscle feels when tense vs. relaxed.
"I Don’t Feel Immediate Relief"It may take several sessions for your body to learn the relaxation response. Stick with it.
"I Lose Track of the Sequence"Use the descending glitter as a visual guide to move from your head to your feet.
Reflection Prompts
Where did I notice the most tension before starting?
How does my body feel now compared to before the exercise?
What emotions, if any, shifted after I released physical tension?
When in my day could I benefit from using this technique regularly?
Resources
Books
Full Catastrophe Living by Jon Kabat-Zinn – Covers body-based relaxation techniques including PMR.
The Relaxation and Stress Reduction Workbook by Martha Davis et al. – Offers guided PMR exercises and variations.
Apps
Insight Timer – Hosts guided PMR sessions.
Calm – Offers short PMR meditations.
Research Articles
Progressive Muscle Relaxation for Stress and Anxiety
Efficacy of PMR in Stress Management
Final Takeaway
Progressive Muscle Relaxation gives you the tools to listen to your body and intervene before stress becomes overwhelming. When paired with the visual anchor of the Focus Frame, this simple practice becomes an easy and effective way to release physical tension and build long-term resilience.