About This Practice
A guided tense-and-release body awareness practice that helps you recognise physical stress, relax deeply, and build stronger emotional regulation.
How It Works
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1
Intentional Muscle Tension
You gently tense specific muscle groups for five seconds, starting from your hands and working up through your body.
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2
Guided Release Awareness
You consciously release the tension and observe the sensations of relaxation flooding each muscle group.
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3
Body-Mind Connection Training
Repeated cycles strengthen your ability to notice stress in the body and release it on demand.
Benefits
Reduces Physical Tension
Helps release stored stress from common tension areas like shoulders, jaw, and back.
Improves Emotional Regulation
Greater body awareness supports calmer responses to stressful situations.
Promotes Deeper Relaxation
Activates the body's natural parasympathetic relaxation response.
Practice this on the Mentis app with a personalised daily plan, progress tracking, and an AI wellness coach. Download free →
Frequently Asked Questions
What is progressive muscle relaxation?
PMR is a relaxation technique involving tensing and releasing muscle groups sequentially to release physical tension and reduce stress and anxiety.
Can progressive muscle relaxation help with anxiety?
Yes. PMR reduces both the physical symptoms of anxiety (muscle tension, elevated heart rate) and the mental symptoms by activating the relaxation response.
How long does PMR take to work?
Most people feel significantly calmer after a single 4–10 minute session. Regular daily practice produces cumulative improvements in anxiety and sleep.